Heart of palm vs. Summer squash — In-Depth Nutrition Comparison
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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
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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 | +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.
| 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 | +∞% |
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:
1.21 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
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
0.044 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
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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
24%
16%
Minerals Daily Need Coverage Score
62%
12%
Comparison summary
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 14.96g)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.