Hearts of palm vs. Bitter melon — In-Depth Nutrition Comparison
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Summary of differences between hearts of palm and bitter melon
- Hearts of palm have more manganese and iron, while bitter melon has more vitamin C, vitamin B6, vitamin A, vitamin B2, folate, vitamin B1, and potassium.
- Bitter melon covers your daily need for vitamin C, 89% more than hearts of palm.
- Hearts of palm contain 39 times more sodium than bitter melon. While hearts of palm contain 426mg of sodium, bitter melon contains only 11mg.
These are the specific foods used in this comparison Hearts of palm, canned and Balsam-pear (bitter gourd), leafy tips, raw.
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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.
| Contains more IronIron | +53.4% |
| Contains more ZincZinc | +283.3% |
| Contains more ManganeseManganese | +160.1% |
| Contains more MagnesiumMagnesium | +123.7% |
| Contains more CalciumCalcium | +44.8% |
| Contains more PotassiumPotassium | +243.5% |
| Contains more CopperCopper | +51.1% |
| Contains more PhosphorusPhosphorus | +52.3% |
| Contains less SodiumSodium | -97.4% |
| Contains more SeleniumSelenium | +28.6% |
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.
| Contains more Vitamin B5Vitamin B5 | +100% |
| Contains more Vitamin CVitamin C | +1013.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1545.5% |
| Contains more Vitamin B2Vitamin B2 | +535.1% |
| Contains more Vitamin B3Vitamin B3 | +154% |
| Contains more Vitamin B6Vitamin B6 | +3550% |
| Contains more FolateFolate | +228.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 7.9mg | 88mg | 89% |
| Vitamin B6 | 0.022mg | 0.803mg | 60% |
| Manganese | 1.394mg | 0.536mg | 37% |
| Vitamin B2 | 0.057mg | 0.362mg | 23% |
| Folate | 39µg | 128µg | 22% |
| Sodium | 426mg | 11mg | 18% |
| Vitamin B1 | 0.011mg | 0.181mg | 14% |
| Iron | 3.13mg | 2.04mg | 14% |
| Potassium | 177mg | 608mg | 13% |
| Magnesium | 38mg | 85mg | 11% |
| Vitamin A | 0µg | 87µg | 10% |
| Fiber | 2.4g | 10% | |
| Zinc | 1.15mg | 0.3mg | 8% |
| Copper | 0.133mg | 0.201mg | 8% |
| Protein | 2.52g | 5.3g | 6% |
| Phosphorus | 65mg | 99mg | 5% |
| Vitamin B3 | 0.437mg | 1.11mg | 4% |
| Calcium | 58mg | 84mg | 3% |
| Vitamin B5 | 0.126mg | 0.063mg | 1% |
| Saturated fat | 0.13g | 1% | |
| Polyunsaturated fat | 0.202g | 1% | |
| Calories | 28kcal | 30kcal | 0% |
| Fats | 0.62g | 0.69g | 0% |
| Carbs | 4.62g | 3.29g | 0% |
| Net carbs | 2.22g | 3.29g | N/A |
| Selenium | 0.7µg | 0.9µg | 0% |
| Monounsaturated fat | 0.103g | 0% | |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.097mg | 0% | |
| Isoleucine | 0.101mg | 0% | |
| Leucine | 0.169mg | 0% | |
| Lysine | 0.091mg | 0% | |
| Methionine | 0.042mg | 0% | |
| Phenylalanine | 0.098mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.055mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
5.3 g
Fats:
0.69 g
Carbs:
3.29 g
Water:
89.25 g
Other:
1.47 g
| Contains more CarbsCarbs | +40.4% |
| Contains more OtherOther | +38.8% |
| Contains more ProteinProtein | +110.3% |
| Contains more FatsFats | +11.3% |
~equal in
Water
~89.25g
