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  6. Hearts of palm vs. Winter squash

Hearts of palm vs. Winter squash — In-Depth Nutrition Comparison

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A recap on the 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

Hearts of palm vs Winter squash infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Winter squash 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
9% 89%
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
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
29% 11% 60%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.