Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Summer squash
  5. Compare
  6. Summer squash vs. Hearts of palm

Summer squash vs. Hearts of palm — In-Depth Nutrition Comparison

Compare

Important differences between Summer squash and Hearts of palm

  • Summer squash has more Vitamin B6, Vitamin C, and Vitamin B2, however, Hearts of palm are richer in Manganese, Iron, Copper, Zinc, and Fiber.
  • Hearts of palm' daily need coverage for Manganese is 53% more.
  • Summer squash contains 10 times more Vitamin B6 than Hearts of palm. Summer squash contains 0.218mg of Vitamin B6, while Hearts of palm contain 0.022mg.
  • Summer squash contains less Sodium.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Hearts of palm, canned.

Infographic

Summer squash vs Hearts of palm 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.
Summer squash
Summer squash
2
:
8
Hearts of palm
Hearts of palm
Contains more Potassium +48%
Contains less Sodium -99.5%
Contains more Calcium +286.7%
Contains more Iron +794.3%
Contains more Magnesium +123.5%
Contains more Phosphorus +71.1%
Contains more Zinc +296.6%
Contains more Copper +160.8%
Contains more Manganese +696.6%
Contains more Selenium +250%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Contains more Potassium +48%
Contains less Sodium -99.5%
Contains more Calcium +286.7%
Contains more Iron +794.3%
Contains more Magnesium +123.5%
Contains more Phosphorus +71.1%
Contains more Zinc +296.6%
Contains more Copper +160.8%
Contains more Manganese +696.6%
Contains more Selenium +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.
Summer squash
Summer squash
9
:
1
Hearts of palm
Hearts of palm
Contains more Vitamin A +∞%
Contains more Vitamin C +115.2%
Contains more Vitamin B1 +336.4%
Contains more Vitamin B2 +149.1%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +23%
Contains more Vitamin B6 +890.9%
Contains more Folate +34.5%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Hearts of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +115.2%
Contains more Vitamin B1 +336.4%
Contains more Vitamin B2 +149.1%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +23%
Contains more Vitamin B6 +890.9%
Contains more Folate +34.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
1
:
4
Hearts of palm
Hearts of palm
Contains more Protein +108.3%
Contains more Fats +244.4%
Contains more Carbs +37.9%
Contains more Other +229%
Equal in Water - 90.2
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Hearts of palm
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more Protein +108.3%
Contains more Fats +244.4%
Contains more Carbs +37.9%
Contains more Other +229%
Equal in Water - 90.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Hearts of palm
Hearts of palm
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +543.8%
Contains more Polyunsaturated fat +127%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Hearts of palm
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +543.8%
Contains more Polyunsaturated fat +127%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Hearts of palm
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Summer squash Hearts of palm Opinion
Net carbs 2.25g 2.22g Summer squash
Protein 1.21g 2.52g Hearts of palm
Fats 0.18g 0.62g Hearts of palm
Carbs 3.35g 4.62g Hearts of palm
Calories 16kcal 28kcal Hearts of palm
Fructose 0.95g Summer squash
Sugar 2.2g Hearts of palm
Fiber 1.1g 2.4g Hearts of palm
Calcium 15mg 58mg Hearts of palm
Iron 0.35mg 3.13mg Hearts of palm
Magnesium 17mg 38mg Hearts of palm
Phosphorus 38mg 65mg Hearts of palm
Potassium 262mg 177mg Summer squash
Sodium 2mg 426mg Summer squash
Zinc 0.29mg 1.15mg Hearts of palm
Copper 0.051mg 0.133mg Hearts of palm
Manganese 0.175mg 1.394mg Hearts of palm
Selenium 0.2µg 0.7µg Hearts of palm
Vitamin A 200IU 0IU Summer squash
Vitamin A RAE 10µg 0µg Summer squash
Vitamin E 0.12mg Summer squash
Vitamin C 17mg 7.9mg Summer squash
Vitamin B1 0.048mg 0.011mg Summer squash
Vitamin B2 0.142mg 0.057mg Summer squash
Vitamin B3 0.487mg 0.437mg Summer squash
Vitamin B5 0.155mg 0.126mg Summer squash
Vitamin B6 0.218mg 0.022mg Summer squash
Folate 29µg 39µg Hearts of palm
Vitamin K 3µg Summer squash
Tryptophan 0.011mg 0.023mg Hearts of palm
Threonine 0.028mg 0.097mg Hearts of palm
Isoleucine 0.042mg 0.101mg Hearts of palm
Leucine 0.069mg 0.169mg Hearts of palm
Lysine 0.065mg 0.091mg Hearts of palm
Methionine 0.017mg 0.042mg Hearts of palm
Phenylalanine 0.041mg 0.098mg Hearts of palm
Valine 0.053mg 0.114mg Hearts of palm
Histidine 0.025mg 0.055mg Hearts of palm
Saturated Fat 0.044g 0.13g Summer squash
Monounsaturated Fat 0.016g 0.103g Hearts of palm
Polyunsaturated fat 0.089g 0.202g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Hearts of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant
Hearts of palm
Hearts of palm vs Artichoke
Artichoke
Hearts of palm
Hearts of palm vs Plum sauce
Plum sauce
Hearts of palm
Hearts of palm vs Olive
Olive

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
18%
Summer squash
8%
Hearts of palm
Minerals Daily Need Coverage Score
12%
Summer squash
52%
Hearts of palm

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 424mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.086g)
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Hearts of palm
Hearts 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 ($)

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.