Hearts of palm vs. Wax gourd — In-Depth Nutrition Comparison
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A recap on the differences between hearts of palm and wax gourd
- Wax gourd has less manganese, iron, copper, folate, phosphorus, magnesium, fiber, zinc, and potassium.
- Hearts of palm cover your daily manganese needs 58% more than wax gourd.
- Wax gourd contains 35 times less potassium than hearts of palm. Hearts of palm contain 177mg of potassium, while wax gourd contains 5mg.
- Wax gourd has less sodium.
Food varieties used in this article are Hearts of palm, canned and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.
Infographic
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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 | +280% |
| Contains more CalciumCalcium | +222.2% |
| Contains more PotassiumPotassium | +3440% |
| Contains more IronIron | +723.7% |
| Contains more CopperCopper | +504.5% |
| Contains more ZincZinc | +94.9% |
| Contains more PhosphorusPhosphorus | +282.4% |
| Contains more ManganeseManganese | +2389.3% |
| Contains more SeleniumSelenium | +250% |
| Contains less SodiumSodium | -74.9% |
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 | +5600% |
| Contains more Vitamin B3Vitamin B3 | +13.8% |
| Contains more FolateFolate | +875% |
| Contains more Vitamin CVitamin C | +32.9% |
| Contains more Vitamin B1Vitamin B1 | +209.1% |
| Contains more Vitamin B6Vitamin B6 | +45.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.056mg | 58% |
| Iron | 3.13mg | 0.38mg | 34% |
| Sodium | 426mg | 107mg | 14% |
| Copper | 0.133mg | 0.022mg | 12% |
| Folate | 39µg | 4µg | 9% |
| Phosphorus | 65mg | 17mg | 7% |
| Magnesium | 38mg | 10mg | 7% |
| Fiber | 2.4g | 1g | 6% |
| Zinc | 1.15mg | 0.59mg | 5% |
| Potassium | 177mg | 5mg | 5% |
| Protein | 2.52g | 0.4g | 4% |
| Vitamin B2 | 0.057mg | 0.001mg | 4% |
| Calcium | 58mg | 18mg | 4% |
| Vitamin C | 7.9mg | 10.5mg | 3% |
| Vitamin K | 2.8µg | 2% | |
| Vitamin B1 | 0.011mg | 0.034mg | 2% |
| Choline | 4.9mg | 1% | |
| Saturated fat | 0.13g | 0.016g | 1% |
| Polyunsaturated fat | 0.202g | 0.088g | 1% |
| Vitamin B6 | 0.022mg | 0.032mg | 1% |
| Calories | 28kcal | 14kcal | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Carbs | 4.62g | 3.04g | 1% |
| Fats | 0.62g | 0.2g | 1% |
| Net carbs | 2.22g | 2.04g | N/A |
| Sugar | 1.18g | N/A | |
| Vitamin B3 | 0.437mg | 0.384mg | 0% |
| Vitamin B5 | 0.126mg | 0.121mg | 0% |
| Monounsaturated fat | 0.103g | 0.037g | 0% |
| Tryptophan | 0.023mg | 0.002mg | 0% |
| Threonine | 0.097mg | 0% | |
| Isoleucine | 0.101mg | 0% | |
| Leucine | 0.169mg | 0% | |
| Lysine | 0.091mg | 0.009mg | 0% |
| Methionine | 0.042mg | 0.003mg | 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:
0.4 g
Fats:
0.2 g
Carbs:
3.04 g
Water:
96.06 g
Other:
0.3 g
| Contains more ProteinProtein | +530% |
| Contains more FatsFats | +210% |
| Contains more CarbsCarbs | +52% |
| Contains more OtherOther | +580% |
~equal in
Water
~96.06g
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
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.088 g
| Contains more Mono. FatMonounsaturated fat | +178.4% |
| Contains more Poly. FatPolyunsaturated fat | +129.5% |
| Contains less Sat. FatSaturated fat | -87.7% |
