Heart of palm vs. Winter melon — In-Depth Nutrition Comparison
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A recap on differences between heart of palm and winter melon
- Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2; however, winter melon is higher in fiber and vitamin C.
- Heart of palm covers your daily copper needs 69% more than winter melon.
- Winter melon contains 301 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while winter melon contains 6mg.
Food varieties used in this article are Hearts of palm, raw and Waxgourd, (chinese preserving melon), raw.
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.
| Contains more PotassiumPotassium | +30000% |
| Contains more IronIron | +322.5% |
| Contains more CopperCopper | +2700% |
| Contains more ZincZinc | +511.5% |
| Contains more PhosphorusPhosphorus | +636.8% |
| Contains less SodiumSodium | -87.4% |
| Contains more SeleniumSelenium | +250% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin B2Vitamin B2 | +63.6% |
| Contains more Vitamin B3Vitamin B3 | +125% |
| Contains more Vitamin B6Vitamin B6 | +2214.3% |
| Contains more FolateFolate | +380% |
| Contains more Vitamin CVitamin C | +62.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 0.023mg | 69% |
| Vitamin B6 | 0.81mg | 0.035mg | 60% |
| Potassium | 1806mg | 6mg | 53% |
| Zinc | 3.73mg | 0.61mg | 28% |
| Phosphorus | 140mg | 19mg | 17% |
| Iron | 1.69mg | 0.4mg | 16% |
| Carbs | 25.61g | 3g | 8% |
| Fiber | 1.5g | 2.9g | 6% |
| Vitamin C | 8mg | 13mg | 6% |
| Vitamin B2 | 0.18mg | 0.11mg | 5% |
| Protein | 2.7g | 0.4g | 5% |
| Calories | 115kcal | 13kcal | 5% |
| Folate | 24µg | 5µg | 5% |
| Sodium | 14mg | 111mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Manganese | 0.058mg | 3% | |
| Vitamin B3 | 0.9mg | 0.4mg | 3% |
| Vitamin B5 | 0.133mg | 3% | |
| Selenium | 0.7µg | 0.2µg | 1% |
| Vitamin B1 | 0.05mg | 0.04mg | 1% |
| Fats | 0.2g | 0.2g | 0% |
| Net carbs | 24.11g | 0.1g | N/A |
| Magnesium | 10mg | 10mg | 0% |
| Calcium | 18mg | 19mg | 0% |
| Sugar | 17.16g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Saturated fat | 0.046g | 0.016g | 0% |
| Monounsaturated fat | 0.005g | 0.037g | 0% |
| Polyunsaturated fat | 0.089g | 0.087g | 0% |
| Tryptophan | 0.002mg | 0% | |
| Lysine | 0.009mg | 0% | |
| Methionine | 0.003mg | 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:
0.4 g
Fats:
0.2 g
Carbs:
3 g
Water:
96.1 g
Other:
0.3 g
| Contains more ProteinProtein | +575% |
| Contains more CarbsCarbs | +753.7% |
| Contains more OtherOther | +563.3% |
| Contains more WaterWater | +38.3% |
~equal in
Fats
~0.2g
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
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.087 g
| Contains less Sat. FatSaturated fat | -65.2% |
| Contains more Mono. FatMonounsaturated fat | +640% |
~equal in
Polyunsaturated fat
~0.087g
