Hearts of palm vs. Winter melon — In-Depth Nutrition Comparison
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The main differences between hearts of palm and winter melon
- Hearts of palm have more manganese, iron, copper, folate, magnesium, phosphorus, and potassium; however, winter melon has more vitamin C.
- Daily need coverage for manganese for hearts of palm is 58% higher.
- Winter melon has 30 times less potassium than hearts of palm. Hearts of palm have 177mg of potassium, while winter melon has 6mg.
- Winter melon is lower in sodium.
Food types used in this article are Hearts of palm, canned and Waxgourd, (chinese preserving melon), raw.
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 | +205.3% |
| Contains more PotassiumPotassium | +2850% |
| Contains more IronIron | +682.5% |
| Contains more CopperCopper | +478.3% |
| Contains more ZincZinc | +88.5% |
| Contains more PhosphorusPhosphorus | +242.1% |
| Contains more ManganeseManganese | +2303.4% |
| Contains more SeleniumSelenium | +250% |
| Contains less SodiumSodium | -73.9% |
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 FolateFolate | +680% |
| Contains more Vitamin CVitamin C | +64.6% |
| Contains more Vitamin B1Vitamin B1 | +263.6% |
| Contains more Vitamin B2Vitamin B2 | +93% |
| Contains more Vitamin B6Vitamin B6 | +59.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.058mg | 58% |
| Iron | 3.13mg | 0.4mg | 34% |
| Sodium | 426mg | 111mg | 14% |
| Copper | 0.133mg | 0.023mg | 12% |
| Folate | 39µg | 5µg | 9% |
| Magnesium | 38mg | 10mg | 7% |
| Phosphorus | 65mg | 19mg | 7% |
| Vitamin C | 7.9mg | 13mg | 6% |
| Potassium | 177mg | 6mg | 5% |
| Zinc | 1.15mg | 0.61mg | 5% |
| Protein | 2.52g | 0.4g | 4% |
| Vitamin B2 | 0.057mg | 0.11mg | 4% |
| Calcium | 58mg | 19mg | 4% |
| Fiber | 2.4g | 2.9g | 2% |
| Vitamin B1 | 0.011mg | 0.04mg | 2% |
| Saturated fat | 0.13g | 0.016g | 1% |
| Polyunsaturated fat | 0.202g | 0.087g | 1% |
| Vitamin B6 | 0.022mg | 0.035mg | 1% |
| Calories | 28kcal | 13kcal | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Carbs | 4.62g | 3g | 1% |
| Fats | 0.62g | 0.2g | 1% |
| Net carbs | 2.22g | 0.1g | N/A |
| Vitamin B3 | 0.437mg | 0.4mg | 0% |
| Vitamin B5 | 0.126mg | 0.133mg | 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 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +530% |
| Contains more FatsFats | +210% |
| Contains more CarbsCarbs | +54% |
| Contains more OtherOther | +580% |
~equal in
Water
~96.1g
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
0.087 g
| Contains more Mono. FatMonounsaturated fat | +178.4% |
| Contains more Poly. FatPolyunsaturated fat | +132.2% |
| Contains less Sat. FatSaturated fat | -87.7% |
