Hearts of palm vs. Gourd — In-Depth Nutrition Comparison
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How are hearts of palm and gourd different?
- Hearts of palm have more manganese, iron, copper, folate, fiber, phosphorus, and magnesium than gourd.
- Daily need coverage for manganese for hearts of palm is 58% higher.
- Hearts of palm contain 213 times more sodium than gourd. While hearts of palm contain 426mg of sodium, gourd contains only 2mg.
Hearts of palm, canned and Gourd, white-flowered (calabash), raw are the varieties used in this article.
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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 MagnesiumMagnesium | +245.5% |
| Contains more CalciumCalcium | +123.1% |
| Contains more PotassiumPotassium | +18% |
| Contains more IronIron | +1465% |
| Contains more CopperCopper | +411.5% |
| Contains more ZincZinc | +64.3% |
| Contains more PhosphorusPhosphorus | +400% |
| Contains more ManganeseManganese | +2012.1% |
| Contains more SeleniumSelenium | +250% |
| Contains less SodiumSodium | -99.5% |
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 B2Vitamin B2 | +159.1% |
| Contains more Vitamin B3Vitamin B3 | +36.6% |
| Contains more FolateFolate | +550% |
| Contains more Vitamin CVitamin C | +27.8% |
| Contains more Vitamin B1Vitamin B1 | +163.6% |
| Contains more Vitamin B5Vitamin B5 | +20.6% |
| Contains more Vitamin B6Vitamin B6 | +81.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.066mg | 58% |
| Iron | 3.13mg | 0.2mg | 37% |
| Sodium | 426mg | 2mg | 18% |
| Copper | 0.133mg | 0.026mg | 12% |
| Fiber | 2.4g | 0.5g | 8% |
| Folate | 39µg | 6µg | 8% |
| Phosphorus | 65mg | 13mg | 7% |
| Magnesium | 38mg | 11mg | 6% |
| Zinc | 1.15mg | 0.7mg | 4% |
| Protein | 2.52g | 0.62g | 4% |
| Vitamin B2 | 0.057mg | 0.022mg | 3% |
| Calcium | 58mg | 26mg | 3% |
| Vitamin C | 7.9mg | 10.1mg | 2% |
| Vitamin B1 | 0.011mg | 0.029mg | 2% |
| Vitamin B6 | 0.022mg | 0.04mg | 1% |
| Saturated fat | 0.13g | 0.002g | 1% |
| Polyunsaturated fat | 0.202g | 0.009g | 1% |
| Vitamin B5 | 0.126mg | 0.152mg | 1% |
| Calories | 28kcal | 14kcal | 1% |
| Vitamin B3 | 0.437mg | 0.32mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Potassium | 177mg | 150mg | 1% |
| Fats | 0.62g | 0.02g | 1% |
| Carbs | 4.62g | 3.39g | 0% |
| Net carbs | 2.22g | 2.89g | N/A |
| Monounsaturated fat | 0.103g | 0.004g | 0% |
| Tryptophan | 0.023mg | 0.003mg | 0% |
| Threonine | 0.097mg | 0.018mg | 0% |
| Isoleucine | 0.101mg | 0.033mg | 0% |
| Leucine | 0.169mg | 0.036mg | 0% |
| Lysine | 0.091mg | 0.021mg | 0% |
| Methionine | 0.042mg | 0.004mg | 0% |
| Phenylalanine | 0.098mg | 0.015mg | 0% |
| Valine | 0.114mg | 0.027mg | 0% |
| Histidine | 0.055mg | 0.004mg | 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:
0.62 g
Fats:
0.02 g
Carbs:
3.39 g
Water:
95.54 g
Other:
0.43 g
| Contains more ProteinProtein | +306.5% |
| Contains more FatsFats | +3000% |
| Contains more CarbsCarbs | +36.3% |
| Contains more OtherOther | +374.4% |
~equal in
Water
~95.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.103 g
Polyunsaturated fat:
Poly. Fat
0.202 g
Saturated fat:
Sat. Fat
0.002 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.009 g
| Contains more Mono. FatMonounsaturated fat | +2475% |
| Contains more Poly. FatPolyunsaturated fat | +2144.4% |
| Contains less Sat. FatSaturated fat | -98.5% |