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. Watermelon

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

Compare

How are heart of palm and watermelon different?

  • Heart of palm is richer in copper, vitamin B6, potassium, zinc, phosphorus, iron, vitamin B2, and folate, while watermelon is higher in vitamin A.
  • Heart of palm covers your daily need for copper, 67% more than watermelon.
  • Heart of palm contains 37 times more zinc than watermelon. Heart of palm contains 3.73mg of zinc, while watermelon contains 0.1mg.
  • Watermelon has a higher glycemic index (76) than heart of palm (32).

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

Infographic

Heart of palm vs Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more CalciumCalcium +157.1%
Contains more PotassiumPotassium +1512.5%
Contains more IronIron +604.2%
Contains more CopperCopper +1433.3%
Contains more ZincZinc +3630%
Contains more PhosphorusPhosphorus +1172.7%
Contains more SeleniumSelenium +75%
Contains less SodiumSodium -92.9%
~equal in Magnesium ~10mg

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B2Vitamin B2 +757.1%
Contains more Vitamin B3Vitamin B3 +405.6%
Contains more Vitamin B6Vitamin B6 +1700%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +833.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~8.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Watermelon DV% diff.
Copper 0.644mg 0.042mg 67%
Vitamin B6 0.81mg 0.045mg 59%
Potassium 1806mg 112mg 50%
Zinc 3.73mg 0.1mg 33%
Iron 1.69mg 0.24mg 18%
Phosphorus 140mg 11mg 18%
Vitamin B2 0.18mg 0.021mg 12%
Carbs 25.61g 7.55g 6%
Folate 24µg 3µg 5%
Vitamin B3 0.9mg 0.178mg 5%
Calories 115kcal 30kcal 4%
Vitamin B5 0.221mg 4%
Protein 2.7g 0.61g 4%
Fructose 3.36g 4%
Fiber 1.5g 0.4g 4%
Vitamin A 3µg 28µg 3%
Vitamin E 0.5mg 0.05mg 3%
Manganese 0.038mg 2%
Calcium 18mg 7mg 1%
Sodium 14mg 1mg 1%
Choline 0mg 4.1mg 1%
Vitamin B1 0.05mg 0.033mg 1%
Selenium 0.7µg 0.4µg 1%
Fats 0.2g 0.15g 0%
Vitamin C 8mg 8.1mg 0%
Net carbs 24.11g 7.15g N/A
Magnesium 10mg 10mg 0%
Sugar 17.16g 6.2g N/A
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.046g 0.016g 0%
Monounsaturated fat 0.005g 0.037g 0%
Polyunsaturated fat 0.089g 0.05g 0%
Tryptophan 0.007mg 0%
Threonine 0.027mg 0%
Isoleucine 0.019mg 0%
Leucine 0.018mg 0%
Lysine 0.062mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.015mg 0%
Valine 0.016mg 0%
Histidine 0.006mg 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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +342.6%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +239.2%
Contains more OtherOther +729.2%
Contains more WaterWater +31.6%

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +78%
Contains less Sat. FatSaturated fat -65.2%
Contains more Mono. FatMonounsaturated fat +640%

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
Watermelon
Watermelon vs Melon
Melon
Watermelon
Watermelon vs Pineapple
Pineapple
Watermelon
Watermelon vs Avocado
Avocado

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.