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  6. Tuna vs. Heart of palm

Tuna vs. Heart of palm — In-Depth Nutrition Comparison

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Summary of differences between tuna and heart of palm

  • Tuna has more selenium, vitamin B3, vitamin B12, phosphorus, vitamin B6, and choline, while heart of palm has more copper, potassium, and zinc.
  • Tuna covers your daily need for selenium, 195% more than heart of palm.
  • The amount of cholesterol in heart of palm is lower.
  • Tuna has a lower glycemic index. The glycemic index of tuna is 0, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Fish, tuna, yellowfin, fresh, cooked, dry heat and Hearts of palm, raw.

Infographic

Tuna vs Heart of palm infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna
Tuna
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +320%
Contains more PhosphorusPhosphorus +137.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +15357.1%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +242.7%
Contains more IronIron +83.7%
Contains more CopperCopper +1397.7%
Contains more ZincZinc +728.9%
Contains less SodiumSodium -74.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna
Tuna
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B3Vitamin B3 +2352.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +72.4%
Contains more Vitamin B2Vitamin B2 +31.4%
Contains more FolateFolate +1100%

All nutrients comparison - raw data values

Nutrient Tuna Heart of palm DV% diff.
Selenium 108.2µg 0.7µg 195%
Vitamin B3 22.07mg 0.9mg 132%
Vitamin B12 2.35µg 0µg 98%
Copper 0.043mg 0.644mg 67%
Protein 29.15g 2.7g 53%
Potassium 527mg 1806mg 38%
Zinc 0.45mg 3.73mg 30%
Phosphorus 333mg 140mg 28%
Vitamin B6 1.038mg 0.81mg 18%
Cholesterol 47mg 0mg 16%
Choline 77.6mg 0mg 14%
Iron 0.92mg 1.69mg 10%
Vitamin D 82IU 0IU 10%
Vitamin D 2µg 0µg 10%
Carbs 0g 25.61g 9%
Vitamin C 0mg 8mg 9%
Magnesium 42mg 10mg 8%
Vitamin B5 0.334mg 7%
Vitamin B1 0.134mg 0.05mg 7%
Fiber 0g 1.5g 6%
Folate 2µg 24µg 6%
Vitamin B2 0.137mg 0.18mg 3%
Vitamin A 22µg 3µg 2%
Sodium 54mg 14mg 2%
Saturated fat 0.205g 0.046g 1%
Polyunsaturated fat 0.175g 0.089g 1%
Calories 130kcal 115kcal 1%
Manganese 0.013mg 1%
Vitamin E 0.29mg 0.5mg 1%
Calcium 4mg 18mg 1%
Fats 0.59g 0.2g 1%
Net carbs 0g 24.11g N/A
Sugar 0g 17.16g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.02g 0g N/A
Monounsaturated fat 0.138g 0.005g 0%
Tryptophan 0.313mg 0%
Threonine 1.224mg 0%
Isoleucine 1.287mg 0%
Leucine 2.27mg 0%
Lysine 2.565mg 0%
Methionine 0.827mg 0%
Phenylalanine 1.091mg 0%
Valine 1.438mg 0%
Histidine 0.822mg 0%
Omega-3 - EPA 0.015g 0g N/A
Omega-3 - DHA 0.105g 0g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +979.6%
Contains more FatsFats +195%
Contains more CarbsCarbs +∞%
Contains more OtherOther +55.5%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
2
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +2660%
Contains more Poly. FatPolyunsaturated fat +96.6%
Contains less Sat. FatSaturated fat -77.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.