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.
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
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Calcium
+63.6%
Contains
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Iron
+397.1%
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Phosphorus
+2700%
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Potassium
+892.3%
Contains
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Zinc
+5228.6%
Contains
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Copper
+973.3%
Contains
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Selenium
+75%
Contains
less
Sodium
-35.7%
Equal in Magnesium - 11
Contains
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Calcium
+63.6%
Contains
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Iron
+397.1%
Contains
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Phosphorus
+2700%
Contains
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Potassium
+892.3%
Contains
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Zinc
+5228.6%
Contains
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Copper
+973.3%
Contains
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Selenium
+75%
Contains
less
Sodium
-35.7%
Equal in Magnesium - 11
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.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+900%
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Vitamin B1
+233.3%
Contains
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Vitamin B2
+480.6%
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Vitamin B3
+287.9%
Contains
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Vitamin B6
+396.9%
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Folate
+200%
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Vitamin C
+172.5%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+900%
Contains
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Vitamin B1
+233.3%
Contains
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Vitamin B2
+480.6%
Contains
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Vitamin B3
+287.9%
Contains
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Vitamin B6
+396.9%
Contains
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Folate
+200%
Contains
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Vitamin C
+172.5%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+143.2%
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Fats
+100%
Contains
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Carbs
+289.2%
Contains
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Other
+452.8%
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Water
+32.2%
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
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Protein
+143.2%
Contains
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Fats
+100%
Contains
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Carbs
+289.2%
Contains
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Other
+452.8%
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Water
+32.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+150%
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Polyunsaturated fat
+128.2%
Contains
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Saturated Fat
-45.7%
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.025 g
Monounsaturated Fat:
0.002 g
Polyunsaturated fat:
0.039 g
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Monounsaturated Fat
+150%
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Polyunsaturated fat
+128.2%
Contains
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Saturated Fat
-45.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 24.11g | 5.68g |
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| Protein | 2.7g | 1.11g |
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| Fats | 0.2g | 0.1g |
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| Carbs | 25.61g | 6.58g |
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| Calories | 115kcal | 28kcal |
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| Sugar | 17.16g | 5.69g |
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| Fiber | 1.5g | 0.9g |
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| Calcium | 18mg | 11mg |
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| Iron | 1.69mg | 0.34mg |
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| Magnesium | 10mg | 11mg |
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| Phosphorus | 140mg | 5mg |
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| Potassium | 1806mg | 182mg |
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| Sodium | 14mg | 9mg |
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| Zinc | 3.73mg | 0.07mg |
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| Copper | 0.644mg | 0.06mg |
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| Manganese | 0.035mg |
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| Selenium | 0.7µg | 0.4µg |
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| Vitamin A | 68IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.5mg | 0.05mg |
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| Vitamin C | 8mg | 21.8mg |
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| Vitamin B1 | 0.05mg | 0.015mg |
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| Vitamin B2 | 0.18mg | 0.031mg |
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| Vitamin B3 | 0.9mg | 0.232mg |
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| Vitamin B5 | 0.084mg |
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| Vitamin B6 | 0.81mg | 0.163mg |
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| Folate | 24µg | 8µg |
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| Vitamin K | 0µg | 2.5µg |
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| Saturated Fat | 0.046g | 0.025g |
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| Monounsaturated Fat | 0.005g | 0.002g |
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| Polyunsaturated fat | 0.089g | 0.039g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
26%
12%
Minerals Daily Need Coverage Score
62%
7%
Comparison summary
Which food is lower in Sugar?
Melon is lower in Sugar (difference - 11.47g)
Which food contains less Sodium?
Melon contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Melon is lower in Saturated Fat (difference - 0.021g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 30)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.6)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)