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Wax gourd vs. Hearts of palm — In-Depth Nutrition Comparison

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A recap on differences between wax gourd and hearts of palm

  • Wax gourd has less manganese, iron, copper, folate, phosphorus, magnesium, fiber, zinc, and potassium.
  • Hearts of palm cover your daily manganese needs 58% more than wax gourd.
  • Wax gourd has less sodium.

Food varieties used in this article are Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Hearts of palm, canned.

Infographic

Wax gourd 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains less SodiumSodium -74.9%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +222.2%
Contains more PotassiumPotassium +3440%
Contains more IronIron +723.7%
Contains more CopperCopper +504.5%
Contains more ZincZinc +94.9%
Contains more PhosphorusPhosphorus +282.4%
Contains more ManganeseManganese +2389.3%
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.
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 35% 0% 1.6% 0% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3% 2.7%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +32.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +209.1%
Contains more Vitamin B6Vitamin B6 +45.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +5600%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more FolateFolate +875%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.126mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
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 ProteinProtein +530%
Contains more FatsFats +210%
Contains more CarbsCarbs +52%
Contains more OtherOther +580%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +178.4%
Contains more Poly. FatPolyunsaturated fat +129.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wax gourd Hearts of palm DV% diff.
Manganese 0.056mg 1.394mg 58%
Iron 0.38mg 3.13mg 34%
Sodium 107mg 426mg 14%
Copper 0.022mg 0.133mg 12%
Folate 4µg 39µg 9%
Phosphorus 17mg 65mg 7%
Magnesium 10mg 38mg 7%
Fiber 1g 2.4g 6%
Zinc 0.59mg 1.15mg 5%
Potassium 5mg 177mg 5%
Protein 0.4g 2.52g 4%
Vitamin B2 0.001mg 0.057mg 4%
Calcium 18mg 58mg 4%
Vitamin C 10.5mg 7.9mg 3%
Vitamin K 2.8µg 2%
Vitamin B1 0.034mg 0.011mg 2%
Choline 4.9mg 1%
Saturated fat 0.016g 0.13g 1%
Polyunsaturated fat 0.088g 0.202g 1%
Vitamin B6 0.032mg 0.022mg 1%
Calories 14kcal 28kcal 1%
Selenium 0.2µg 0.7µg 1%
Vitamin E 0.08mg 1%
Carbs 3.04g 4.62g 1%
Fats 0.2g 0.62g 1%
Net carbs 2.04g 2.22g N/A
Sugar 1.18g N/A
Vitamin B3 0.384mg 0.437mg 0%
Vitamin B5 0.121mg 0.126mg 0%
Monounsaturated fat 0.037g 0.103g 0%
Tryptophan 0.002mg 0.023mg 0%
Threonine 0.097mg 0%
Isoleucine 0.101mg 0%
Leucine 0.169mg 0%
Lysine 0.009mg 0.091mg 0%
Methionine 0.003mg 0.042mg 0%
Phenylalanine 0.098mg 0%
Valine 0.114mg 0%
Histidine 0.055mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd Hearts of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
6%
Wax gourd
7%
Hearts of palm
Minerals Daily Need Coverage Score
8%
Wax gourd
52%
Hearts of palm

Comparison summary

Which food contains less Sodium?
Wax gourd
Wax gourd contains less Sodium (difference - 319mg)
Which food is lower in Saturated fat?
Wax gourd
Wax gourd is lower in Saturated fat (difference - 0.114g)
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 1.18g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.