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  6. Ginger vs. Heart of palm

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

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How are ginger and heart of palm different?

  • Ginger is richer in magnesium and choline, while heart of palm is higher in vitamin B6, copper, potassium, zinc, phosphorus, iron, and vitamin B2.
  • Heart of palm covers your daily need for vitamin B6, 50% more than ginger.
  • Ginger is lower in sugar.
  • Heart of palm has a higher glycemic index (32) than ginger (10).

Ginger root, raw and Hearts of palm, raw types were used in this article.

Infographic

Ginger 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.
Ginger
Ginger
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
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 +330%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +335.2%
Contains more IronIron +181.7%
Contains more CopperCopper +185%
Contains more ZincZinc +997.1%
Contains more PhosphorusPhosphorus +311.8%
~equal in Sodium ~14mg
~equal in Selenium ~0.7µg

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.
Ginger
Ginger
3
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
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 B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +429.4%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B6Vitamin B6 +406.3%
Contains more FolateFolate +118.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Ginger Heart of palm DV% diff.
Vitamin B6 0.16mg 0.81mg 50%
Copper 0.226mg 0.644mg 46%
Potassium 415mg 1806mg 41%
Zinc 0.34mg 3.73mg 31%
Phosphorus 34mg 140mg 15%
Iron 0.6mg 1.69mg 14%
Vitamin B2 0.034mg 0.18mg 11%
Manganese 0.229mg 10%
Magnesium 43mg 10mg 8%
Choline 28.8mg 0mg 5%
Vitamin B5 0.203mg 4%
Vitamin C 5mg 8mg 3%
Folate 11µg 24µg 3%
Carbs 17.77g 25.61g 3%
Calories 80kcal 115kcal 2%
Protein 1.82g 2.7g 2%
Vitamin B1 0.025mg 0.05mg 2%
Vitamin E 0.26mg 0.5mg 2%
Fiber 2g 1.5g 2%
Fats 0.75g 0.2g 1%
Vitamin B3 0.75mg 0.9mg 1%
Saturated fat 0.203g 0.046g 1%
Net carbs 15.77g 24.11g N/A
Calcium 16mg 18mg 0%
Sugar 1.7g 17.16g N/A
Sodium 13mg 14mg 0%
Vitamin A 0µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0µg 0%
Monounsaturated fat 0.154g 0.005g 0%
Polyunsaturated fat 0.154g 0.089g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 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 FatsFats +275%
Contains more WaterWater +13.5%
Contains more ProteinProtein +48.4%
Contains more CarbsCarbs +44.1%
Contains more OtherOther +158.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 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 +2980%
Contains more Poly. FatPolyunsaturated fat +73%
Contains less Sat. FatSaturated fat -77.3%

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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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.