Heart of palm vs. Zucchini — In-Depth Nutrition Comparison
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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 from 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.
Hearts of palm, raw and Squash, summer, zucchini, includes skin, raw are the varieties used in this article.
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
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Calcium
+12.5%
Contains
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Iron
+356.8%
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Phosphorus
+268.4%
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Potassium
+592%
Contains
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Zinc
+1065.6%
Contains
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Copper
+1115.1%
Contains
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Selenium
+250%
Contains
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Magnesium
+80%
Contains
less
Sodium
-42.9%
Contains
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Calcium
+12.5%
Contains
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Iron
+356.8%
Contains
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Phosphorus
+268.4%
Contains
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Potassium
+592%
Contains
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Zinc
+1065.6%
Contains
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Copper
+1115.1%
Contains
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Selenium
+250%
Contains
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Magnesium
+80%
Contains
less
Sodium
-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.
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Contains
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Vitamin E
+316.7%
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin B2
+91.5%
Contains
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Vitamin B3
+99.6%
Contains
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Vitamin B6
+396.9%
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Vitamin A
+194.1%
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Vitamin C
+123.8%
Contains
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Vitamin K
+∞%
Equal in Vitamin B1 - 0.045
Equal in Folate - 24
Contains
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Vitamin E
+316.7%
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin B2
+91.5%
Contains
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Vitamin B3
+99.6%
Contains
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Vitamin B6
+396.9%
Contains
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Vitamin A
+194.1%
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Vitamin C
+123.8%
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Vitamin K
+∞%
Equal in Vitamin B1 - 0.045
Equal in Folate - 24
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+123.1%
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Carbs
+723.5%
Contains
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Other
+249.1%
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Fats
+60%
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Water
+36.4%
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:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Contains
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Protein
+123.1%
Contains
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Carbs
+723.5%
Contains
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Other
+249.1%
Contains
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Fats
+60%
Contains
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Water
+36.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-45.2%
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Monounsaturated Fat
+120%
Equal in Polyunsaturated fat - 0.091
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
0.084 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.091 g
Contains
less
Saturated Fat
-45.2%
Contains
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Monounsaturated Fat
+120%
Equal in Polyunsaturated fat - 0.091
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 Glycemic Index |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 24.11g | 2.11g |
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| Protein | 2.7g | 1.21g |
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| Fats | 0.2g | 0.32g |
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| Carbs | 25.61g | 3.11g |
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| Calories | 115kcal | 17kcal |
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| Fructose | 1.38g |
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| Sugar | 17.16g | 2.5g |
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| Fiber | 1.5g | 1g |
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| Calcium | 18mg | 16mg |
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| Iron | 1.69mg | 0.37mg |
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| Magnesium | 10mg | 18mg |
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| Phosphorus | 140mg | 38mg |
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| Potassium | 1806mg | 261mg |
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| Sodium | 14mg | 8mg |
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| Zinc | 3.73mg | 0.32mg |
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| Copper | 0.644mg | 0.053mg |
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| Manganese | 0.177mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin A | 68IU | 200IU |
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| Vitamin A RAE | 3µg | 10µg |
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| Vitamin E | 0.5mg | 0.12mg |
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| Vitamin C | 8mg | 17.9mg |
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| Vitamin B1 | 0.05mg | 0.045mg |
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| Vitamin B2 | 0.18mg | 0.094mg |
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| Vitamin B3 | 0.9mg | 0.451mg |
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| Vitamin B5 | 0.204mg |
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| Vitamin B6 | 0.81mg | 0.163mg |
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| Folate | 24µg | 24µg | |
| Vitamin K | 0µg | 4.3µg |
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| Tryptophan | 0.01mg |
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| Threonine | 0.029mg |
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| Isoleucine | 0.044mg |
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| Leucine | 0.071mg |
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| Lysine | 0.067mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.043mg |
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| Valine | 0.054mg |
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| Histidine | 0.026mg |
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| Saturated Fat | 0.046g | 0.084g |
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| Monounsaturated Fat | 0.005g | 0.011g |
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| Polyunsaturated fat | 0.089g | 0.091g |
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| Omega-6 - Linoleic acid | 0.03g |
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| Omega-3 - ALA | 0.061g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
26%
16%
Minerals Daily Need Coverage Score
62%
12%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 14.66g)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.4)
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 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.