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  6. Hearts of palm vs. Zucchini

Hearts of palm vs. Zucchini — In-Depth Nutrition Comparison

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How are hearts of palm and zucchini different?

  • Hearts of palm are richer in manganese, iron, copper, zinc, and fiber, while zucchini is higher in vitamin C and vitamin B6.
  • Hearts of palm cover your daily need for manganese, 53% more than zucchini.
  • Hearts of palm contain 53 times more sodium than zucchini. Hearts of palm contain 426mg of sodium, while zucchini contains 8mg.

Hearts of palm, canned and Squash, summer, zucchini, includes skin, raw types were used in this article.

Infographic

Hearts of palm vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +262.5%
Contains more IronIron +745.9%
Contains more CopperCopper +150.9%
Contains more ZincZinc +259.4%
Contains more PhosphorusPhosphorus +71.1%
Contains more ManganeseManganese +687.6%
Contains more SeleniumSelenium +250%
Contains more PotassiumPotassium +47.5%
Contains less SodiumSodium -98.1%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more FolateFolate +62.5%
Contains more Vitamin CVitamin C +126.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +309.1%
Contains more Vitamin B2Vitamin B2 +64.9%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more Vitamin B6Vitamin B6 +640.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.451mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hearts of palm Zucchini DV% diff.
Manganese 1.394mg 0.177mg 53%
Iron 3.13mg 0.37mg 35%
Sodium 426mg 8mg 18%
Vitamin C 7.9mg 17.9mg 11%
Vitamin B6 0.022mg 0.163mg 11%
Copper 0.133mg 0.053mg 9%
Zinc 1.15mg 0.32mg 8%
Fiber 2.4g 1g 6%
Magnesium 38mg 18mg 5%
Folate 39µg 24µg 4%
Vitamin K 4.3µg 4%
Calcium 58mg 16mg 4%
Phosphorus 65mg 38mg 4%
Vitamin B2 0.057mg 0.094mg 3%
Vitamin B1 0.011mg 0.045mg 3%
Protein 2.52g 1.21g 3%
Potassium 177mg 261mg 2%
Choline 9.5mg 2%
Fructose 1.38g 2%
Vitamin B5 0.126mg 0.204mg 2%
Polyunsaturated fat 0.202g 0.091g 1%
Calories 28kcal 17kcal 1%
Vitamin E 0.12mg 1%
Vitamin A 0µg 10µg 1%
Carbs 4.62g 3.11g 1%
Selenium 0.7µg 0.2µg 1%
Fats 0.62g 0.32g 0%
Net carbs 2.22g 2.11g N/A
Sugar 2.5g N/A
Vitamin B3 0.437mg 0.451mg 0%
Saturated fat 0.13g 0.084g 0%
Monounsaturated fat 0.103g 0.011g 0%
Tryptophan 0.023mg 0.01mg 0%
Threonine 0.097mg 0.029mg 0%
Isoleucine 0.101mg 0.044mg 0%
Leucine 0.169mg 0.071mg 0%
Lysine 0.091mg 0.067mg 0%
Methionine 0.042mg 0.018mg 0%
Phenylalanine 0.098mg 0.043mg 0%
Valine 0.114mg 0.054mg 0%
Histidine 0.055mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +108.3%
Contains more FatsFats +93.8%
Contains more CarbsCarbs +48.6%
Contains more OtherOther +257.9%
~equal in Water ~94.79g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +836.4%
Contains more Poly. FatPolyunsaturated fat +122%
Contains less Sat. FatSaturated fat -35.4%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.