Heart of palm vs. Melon — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and melon
- Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2; however, melon is higher in vitamin C.
- Heart of palm covers your daily copper needs 65% more than melon.
- Melon contains 53 times less zinc than heart of palm. Heart of palm contains 3.73mg of zinc, while melon contains 0.07mg.
- The glycemic index of melon is higher.
Food varieties used in this article are Hearts of palm, raw and Melons, casaba, raw.
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 CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +892.3% |
| Contains more IronIron | +397.1% |
| Contains more CopperCopper | +973.3% |
| Contains more ZincZinc | +5228.6% |
| Contains more PhosphorusPhosphorus | +2700% |
| Contains more SeleniumSelenium | +75% |
| Contains less SodiumSodium | -35.7% |
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 Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +900% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +480.6% |
| Contains more Vitamin B3Vitamin B3 | +287.9% |
| Contains more Vitamin B6Vitamin B6 | +396.9% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +172.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.06mg | 65% |
| Vitamin B6 | 0.81mg | 0.163mg | 50% |
| Potassium | 1806mg | 182mg | 48% |
| Zinc | 3.73mg | 0.07mg | 33% |
| Phosphorus | 140mg | 5mg | 19% |
| Iron | 1.69mg | 0.34mg | 17% |
| Vitamin C | 8mg | 21.8mg | 15% |
| Vitamin B2 | 0.18mg | 0.031mg | 11% |
| Carbs | 25.61g | 6.58g | 6% |
| Vitamin B3 | 0.9mg | 0.232mg | 4% |
| Folate | 24µg | 8µg | 4% |
| Calories | 115kcal | 28kcal | 4% |
| Protein | 2.7g | 1.11g | 3% |
| Vitamin E | 0.5mg | 0.05mg | 3% |
| Vitamin B1 | 0.05mg | 0.015mg | 3% |
| Fiber | 1.5g | 0.9g | 2% |
| Manganese | 0.035mg | 2% | |
| Vitamin B5 | 0.084mg | 2% | |
| Vitamin K | 0µg | 2.5µg | 2% |
| Calcium | 18mg | 11mg | 1% |
| Choline | 0mg | 7.6mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Fats | 0.2g | 0.1g | 0% |
| Net carbs | 24.11g | 5.68g | N/A |
| Magnesium | 10mg | 11mg | 0% |
| Sugar | 17.16g | 5.69g | N/A |
| Sodium | 14mg | 9mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Saturated fat | 0.046g | 0.025g | 0% |
| Monounsaturated fat | 0.005g | 0.002g | 0% |
| Polyunsaturated fat | 0.089g | 0.039g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
1.11 g
Fats:
0.1 g
Carbs:
6.58 g
Water:
91.85 g
Other:
0.36 g
| Contains more ProteinProtein | +143.2% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +289.2% |
| Contains more OtherOther | +452.8% |
| Contains more WaterWater | +32.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.039 g
| Contains more Mono. FatMonounsaturated fat | +150% |
| Contains more Poly. FatPolyunsaturated fat | +128.2% |
| Contains less Sat. FatSaturated fat | -45.7% |
