Hearts of palm vs. Winter squash — In-Depth Nutrition Comparison
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A recap on differences between hearts of palm and winter squash
- Hearts of palm have more manganese, iron, zinc, phosphorus, magnesium, and copper; however, winter squash is higher in vitamin A and vitamin B6.
- Winter squash covers your daily vitamin A needs 104% more than hearts of palm.
- Winter squash contains 426 times less sodium than hearts of palm. Hearts of palm contain 426mg of sodium, while winter squash contains 1mg.
Food varieties used in this article are Hearts of palm, canned and Squash, winter, all varieties, cooked, baked, 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 | +192.3% |
| Contains more CalciumCalcium | +163.6% |
| Contains more IronIron | +611.4% |
| Contains more CopperCopper | +62.2% |
| Contains more ZincZinc | +422.7% |
| Contains more PhosphorusPhosphorus | +242.1% |
| Contains more ManganeseManganese | +645.5% |
| Contains more SeleniumSelenium | +75% |
| Contains more PotassiumPotassium | +36.2% |
| Contains less SodiumSodium | -99.8% |
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 | +95% |
| Contains more Vitamin CVitamin C | +21.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +45.5% |
| Contains more Vitamin B2Vitamin B2 | +17.5% |
| Contains more Vitamin B3Vitamin B3 | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +85.7% |
| Contains more Vitamin B6Vitamin B6 | +631.8% |
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:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
| Contains more ProteinProtein | +183.1% |
| Contains more FatsFats | +77.1% |
| Contains more OtherOther | +191.4% |
| Contains more CarbsCarbs | +91.6% |
~equal in
Water
~89.21g
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
0.072 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
| Contains more Mono. FatMonounsaturated fat | +296.2% |
| Contains more Poly. FatPolyunsaturated fat | +37.4% |
| Contains less Sat. FatSaturated fat | -44.6% |
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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.394mg | 0.187mg | 52% |
| Iron | 3.13mg | 0.44mg | 34% |
| Vitamin A | 0µg | 261µg | 29% |
| Sodium | 426mg | 1mg | 18% |
| Vitamin B6 | 0.022mg | 0.161mg | 11% |
| Zinc | 1.15mg | 0.22mg | 8% |
| Phosphorus | 65mg | 19mg | 7% |
| Copper | 0.133mg | 0.082mg | 6% |
| Magnesium | 38mg | 13mg | 6% |
| Folate | 39µg | 20µg | 5% |
| Vitamin K | 4.4µg | 4% | |
| Calcium | 58mg | 22mg | 4% |
| Protein | 2.52g | 0.89g | 3% |
| Fiber | 2.4g | 2.8g | 2% |
| Potassium | 177mg | 241mg | 2% |
| Vitamin C | 7.9mg | 9.6mg | 2% |
| Choline | 10.6mg | 2% | |
| Vitamin B5 | 0.126mg | 0.234mg | 2% |
| Carbs | 4.62g | 8.85g | 1% |
| Vitamin E | 0.12mg | 1% | |
| Selenium | 0.7µg | 0.4µg | 1% |
| Vitamin B2 | 0.057mg | 0.067mg | 1% |
| Calories | 28kcal | 37kcal | 0% |
| Fats | 0.62g | 0.35g | 0% |
| Net carbs | 2.22g | 6.05g | N/A |
| Sugar | 3.3g | N/A | |
| Vitamin B1 | 0.011mg | 0.016mg | 0% |
| Vitamin B3 | 0.437mg | 0.495mg | 0% |
| Saturated fat | 0.13g | 0.072g | 0% |
| Monounsaturated fat | 0.103g | 0.026g | 0% |
| Polyunsaturated fat | 0.202g | 0.147g | 0% |
| Tryptophan | 0.023mg | 0.013mg | 0% |
| Threonine | 0.097mg | 0.027mg | 0% |
| Isoleucine | 0.101mg | 0.035mg | 0% |
| Leucine | 0.169mg | 0.05mg | 0% |
| Lysine | 0.091mg | 0.033mg | 0% |
| Methionine | 0.042mg | 0.011mg | 0% |
| Phenylalanine | 0.098mg | 0.035mg | 0% |
| Valine | 0.114mg | 0.038mg | 0% |
| Histidine | 0.055mg | 0.017mg | 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 |
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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%
18%
Minerals Daily Need Coverage Score
52%
12%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 425mg)
Which food is lower in Saturated fat?
Winter squash is lower in Saturated fat (difference - 0.058g)
Which food is richer in vitamins?
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)