Hearts of palm vs. Wax gourd — In-Depth Nutrition Comparison
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A recap on 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
6%
Minerals Daily Need Coverage Score
52%
8%
Comparison summary
Which food contains less Sodium?
Wax gourd contains less Sodium (difference - 319mg)
Which food is lower in Saturated fat?
Wax gourd is lower in Saturated fat (difference - 0.114g)
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 1.18g)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.