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  6. Heart of palm vs. Ginger

Heart of palm vs. Ginger — In-Depth Nutrition Comparison

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How are heart of palm and ginger different?

  • Heart of palm is richer in vitamin B6, copper, potassium, zinc, phosphorus, iron, and vitamin B2, while ginger is higher in magnesium and choline.
  • Heart of palm covers your daily need for vitamin B6, 50% more than ginger.
  • Heart of palm contains 11 times more zinc than ginger. Heart of palm contains 3.73mg of zinc, while ginger contains 0.34mg.
  • Ginger is lower in sugar.
  • Heart of palm has a higher glycemic index (32) than ginger (10).

Hearts of palm, raw and Ginger root, raw types were used in this article.

Infographic

Heart of palm vs Ginger 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Ginger
Ginger
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +335.2%
Contains more IronIron +181.7%
Contains more CopperCopper +185%
Contains more ZincZinc +997.1%
Contains more PhosphorusPhosphorus +311.8%
Contains more MagnesiumMagnesium +330%
~equal in Sodium ~13mg
~equal in Selenium ~0.7µg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Ginger
Ginger
3
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +429.4%
Contains more Vitamin B3Vitamin B3 +20%
Contains more Vitamin B6Vitamin B6 +406.3%
Contains more FolateFolate +118.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Ginger DV% diff.
Vitamin B6 0.81mg 0.16mg 50%
Copper 0.644mg 0.226mg 46%
Potassium 1806mg 415mg 41%
Zinc 3.73mg 0.34mg 31%
Phosphorus 140mg 34mg 15%
Iron 1.69mg 0.6mg 14%
Vitamin B2 0.18mg 0.034mg 11%
Manganese 0.229mg 10%
Magnesium 10mg 43mg 8%
Choline 0mg 28.8mg 5%
Vitamin B5 0.203mg 4%
Vitamin C 8mg 5mg 3%
Folate 24µg 11µg 3%
Carbs 25.61g 17.77g 3%
Calories 115kcal 80kcal 2%
Protein 2.7g 1.82g 2%
Vitamin B1 0.05mg 0.025mg 2%
Vitamin E 0.5mg 0.26mg 2%
Fiber 1.5g 2g 2%
Fats 0.2g 0.75g 1%
Vitamin B3 0.9mg 0.75mg 1%
Saturated fat 0.046g 0.203g 1%
Net carbs 24.11g 15.77g N/A
Calcium 18mg 16mg 0%
Sugar 17.16g 1.7g N/A
Sodium 14mg 13mg 0%
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0µg 0.1µg 0%
Monounsaturated fat 0.005g 0.154g 0%
Polyunsaturated fat 0.089g 0.154g 0%
Tryptophan 0.012mg 0%
Threonine 0.036mg 0%
Isoleucine 0.051mg 0%
Leucine 0.074mg 0%
Lysine 0.057mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.045mg 0%
Valine 0.073mg 0%
Histidine 0.03mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Ginger
Ginger
2
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +48.4%
Contains more CarbsCarbs +44.1%
Contains more OtherOther +158.4%
Contains more FatsFats +275%
Contains more WaterWater +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Ginger
Ginger
2
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +2980%
Contains more Poly. FatPolyunsaturated fat +73%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.