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. Zucchini

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

Compare

How are heart of palm and zucchini different?

  • Heart of palm is higher in copper, vitamin B6, potassium, zinc, iron, phosphorus, and vitamin B2; however, zucchini is richer in vitamin C.
  • Daily need coverage for copper for heart of palm is 66% higher.
  • Heart of palm contains 12 times more zinc than zucchini. While heart of palm contains 3.73mg of zinc, zucchini contains only 0.32mg.
  • Zucchini has a lower glycemic index (15) than heart of palm (32).

Hearts of palm, raw and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.

Infographic

Heart of palm vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +592%
Contains more IronIron +356.8%
Contains more CopperCopper +1115.1%
Contains more ZincZinc +1065.6%
Contains more PhosphorusPhosphorus +268.4%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +80%
Contains less SodiumSodium -42.9%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +91.5%
Contains more Vitamin B3Vitamin B3 +99.6%
Contains more Vitamin B6Vitamin B6 +396.9%
Contains more Vitamin CVitamin C +123.8%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.045mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Heart of palm Zucchini DV% diff.
Copper 0.644mg 0.053mg 66%
Vitamin B6 0.81mg 0.163mg 50%
Potassium 1806mg 261mg 45%
Zinc 3.73mg 0.32mg 31%
Iron 1.69mg 0.37mg 17%
Phosphorus 140mg 38mg 15%
Vitamin C 8mg 17.9mg 11%
Manganese 0.177mg 8%
Carbs 25.61g 3.11g 8%
Vitamin B2 0.18mg 0.094mg 7%
Calories 115kcal 17kcal 5%
Vitamin K 0µg 4.3µg 4%
Vitamin B5 0.204mg 4%
Protein 2.7g 1.21g 3%
Vitamin B3 0.9mg 0.451mg 3%
Vitamin E 0.5mg 0.12mg 3%
Fiber 1.5g 1g 2%
Fructose 1.38g 2%
Choline 0mg 9.5mg 2%
Magnesium 10mg 18mg 2%
Selenium 0.7µg 0.2µg 1%
Vitamin A 3µg 10µg 1%
Fats 0.2g 0.32g 0%
Net carbs 24.11g 2.11g N/A
Calcium 18mg 16mg 0%
Sugar 17.16g 2.5g N/A
Sodium 14mg 8mg 0%
Vitamin B1 0.05mg 0.045mg 0%
Folate 24µg 24µg 0%
Saturated fat 0.046g 0.084g 0%
Monounsaturated fat 0.005g 0.011g 0%
Polyunsaturated fat 0.089g 0.091g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +123.1%
Contains more CarbsCarbs +723.5%
Contains more OtherOther +249.1%
Contains more FatsFats +60%
Contains more WaterWater +36.4%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -45.2%
Contains more Mono. FatMonounsaturated fat +120%
~equal in Polyunsaturated fat ~0.091g

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
Zucchini
Zucchini vs Vegetable
Vegetable
Zucchini
Zucchini vs Cucumber
Cucumber
Zucchini
Zucchini 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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.