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

Heart of palm vs. Summer squash — In-Depth Nutrition Comparison

Compare

Summary of differences between heart of palm and summer squash

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, and phosphorus, while summer squash has more vitamin C.
  • Heart of palm covers your daily need for copper, 66% more than summer squash.
  • Heart of palm contains 13 times more zinc than summer squash. While heart of palm contains 3.73mg of zinc, summer squash contains only 0.29mg.
  • The amount of sugar in summer squash is lower.
  • Summer squash has a lower glycemic index. The glycemic index of summer squash is 13, while the glycemic index of heart of palm is 32.

These are the specific foods used in this comparison Hearts of palm, raw and Squash, summer, all varieties, raw.

Infographic

Heart of palm vs Summer 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +589.3%
Contains more IronIron +382.9%
Contains more CopperCopper +1162.7%
Contains more ZincZinc +1186.2%
Contains more PhosphorusPhosphorus +268.4%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +70%
Contains less SodiumSodium -85.7%

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.
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%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B3Vitamin B3 +84.8%
Contains more Vitamin B6Vitamin B6 +271.6%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.048mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Summer squash DV% diff.
Copper 0.644mg 0.051mg 66%
Vitamin B6 0.81mg 0.218mg 46%
Potassium 1806mg 262mg 45%
Zinc 3.73mg 0.29mg 31%
Iron 1.69mg 0.35mg 17%
Phosphorus 140mg 38mg 15%
Vitamin C 8mg 17mg 10%
Manganese 0.175mg 8%
Carbs 25.61g 3.35g 7%
Calories 115kcal 16kcal 5%
Protein 2.7g 1.21g 3%
Vitamin K 0µg 3µg 3%
Vitamin B5 0.155mg 3%
Vitamin B3 0.9mg 0.487mg 3%
Vitamin E 0.5mg 0.12mg 3%
Vitamin B2 0.18mg 0.142mg 3%
Fiber 1.5g 1.1g 2%
Magnesium 10mg 17mg 2%
Folate 24µg 29µg 1%
Choline 0mg 6.7mg 1%
Fructose 0.95g 1%
Selenium 0.7µg 0.2µg 1%
Vitamin A 3µg 10µg 1%
Sodium 14mg 2mg 1%
Fats 0.2g 0.18g 0%
Net carbs 24.11g 2.25g N/A
Calcium 18mg 15mg 0%
Sugar 17.16g 2.2g N/A
Vitamin B1 0.05mg 0.048mg 0%
Saturated fat 0.046g 0.044g 0%
Monounsaturated fat 0.005g 0.016g 0%
Polyunsaturated fat 0.089g 0.089g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +123.1%
Contains more CarbsCarbs +664.5%
Contains more OtherOther +221%
Contains more WaterWater +36.2%
~equal in Fats ~0.18g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +220%
~equal in Saturated fat ~0.044g
~equal in Polyunsaturated fat ~0.089g

People also compare

Heart of palm
Heart of palm vs Olive
Olive
Heart of palm
Heart of palm vs Dates
Dates
Heart of palm
Heart of palm vs Provolone
Provolone
Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.