Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Hearts of palm
  5. Compare
  6. Hearts of palm vs. Winter squash

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

Compare

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 RAE, and Vitamin B6.
  • Hearts of palm covers your daily Manganese needs 52% more than Winter squash.
  • 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.
Hearts of palm
Hearts of palm
8
:
2
Winter squash
Winter squash
Contains more Calcium +163.6%
Contains more Iron +611.4%
Contains more Magnesium +192.3%
Contains more Phosphorus +242.1%
Contains more Zinc +422.7%
Contains more Copper +62.2%
Contains more Manganese +645.5%
Contains more Selenium +75%
Contains more Potassium +36.2%
Contains less Sodium -99.8%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +163.6%
Contains more Iron +611.4%
Contains more Magnesium +192.3%
Contains more Phosphorus +242.1%
Contains more Zinc +422.7%
Contains more Copper +62.2%
Contains more Manganese +645.5%
Contains more Selenium +75%
Contains more Potassium +36.2%
Contains less Sodium -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.
Hearts of palm
Hearts of palm
1
:
9
Winter squash
Winter squash
Contains more Folate +95%
Contains more Vitamin A +∞%
Contains more Vitamin C +21.5%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +631.8%
Hearts of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Folate +95%
Contains more Vitamin A +∞%
Contains more Vitamin C +21.5%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +631.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hearts of palm
Hearts of palm
4
:
1
Winter squash
Winter squash
Contains more Protein +183.1%
Contains more Fats +77.1%
Contains more Other +191.4%
Contains more Carbs +91.6%
Equal in Water - 89.21
Hearts of palm
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +183.1%
Contains more Fats +77.1%
Contains more Other +191.4%
Contains more Carbs +91.6%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hearts of palm
Hearts of palm
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +296.2%
Contains more Polyunsaturated fat +37.4%
Contains less Saturated Fat -44.6%
Hearts of palm
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +296.2%
Contains more Polyunsaturated fat +37.4%
Contains less Saturated 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.
Hearts of palm Winter squash
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Hearts of palm Winter squash Opinion
Net carbs 2.22g 6.05g Winter squash
Protein 2.52g 0.89g Hearts of palm
Fats 0.62g 0.35g Hearts of palm
Carbs 4.62g 8.85g Winter squash
Calories 28kcal 37kcal Winter squash
Sugar 3.3g Hearts of palm
Fiber 2.4g 2.8g Winter squash
Calcium 58mg 22mg Hearts of palm
Iron 3.13mg 0.44mg Hearts of palm
Magnesium 38mg 13mg Hearts of palm
Phosphorus 65mg 19mg Hearts of palm
Potassium 177mg 241mg Winter squash
Sodium 426mg 1mg Winter squash
Zinc 1.15mg 0.22mg Hearts of palm
Copper 0.133mg 0.082mg Hearts of palm
Manganese 1.394mg 0.187mg Hearts of palm
Selenium 0.7µg 0.4µg Hearts of palm
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 7.9mg 9.6mg Winter squash
Vitamin B1 0.011mg 0.016mg Winter squash
Vitamin B2 0.057mg 0.067mg Winter squash
Vitamin B3 0.437mg 0.495mg Winter squash
Vitamin B5 0.126mg 0.234mg Winter squash
Vitamin B6 0.022mg 0.161mg Winter squash
Folate 39µg 20µg Hearts of palm
Vitamin K 4.4µg Winter squash
Tryptophan 0.023mg 0.013mg Hearts of palm
Threonine 0.097mg 0.027mg Hearts of palm
Isoleucine 0.101mg 0.035mg Hearts of palm
Leucine 0.169mg 0.05mg Hearts of palm
Lysine 0.091mg 0.033mg Hearts of palm
Methionine 0.042mg 0.011mg Hearts of palm
Phenylalanine 0.098mg 0.035mg Hearts of palm
Valine 0.114mg 0.038mg Hearts of palm
Histidine 0.055mg 0.017mg Hearts of palm
Saturated Fat 0.13g 0.072g Winter squash
Monounsaturated Fat 0.103g 0.026g Hearts of palm
Polyunsaturated fat 0.202g 0.147g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Hearts of palm
Hearts of palm vs Artichoke
Artichoke
Hearts of palm
Hearts of palm vs Plum sauce
Plum sauce
Hearts of palm
Hearts of palm vs Olive
Olive
Winter squash
Winter squash vs Pumpkin
Pumpkin
Winter squash
Winter squash vs Summer squash
Summer squash
Winter squash
Winter squash vs Eggplant
Eggplant

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
8%
Hearts of palm
38%
Winter squash
Minerals Daily Need Coverage Score
52%
Hearts of palm
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 425mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.058g)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Hearts of palm
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 cheaper?
?
The foods are relatively equal in price ($)

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.