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  6. Winter squash vs. Hearts of palm

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

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A recap on differences between Winter squash and Hearts of palm

  • Winter squash has more Vitamin A RAE, and Vitamin B6, however, Hearts of palm are higher in Manganese, Iron, Zinc, Phosphorus, Magnesium, and Copper.
  • Hearts of palm covers your daily Manganese needs 52% more than Winter squash.
  • Winter squash has less Sodium.

Food varieties used in this article are Squash, winter, all varieties, cooked, baked, without salt and Hearts of palm, canned.

Infographic

Winter 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.
Winter squash
Winter squash
2
:
8
Hearts of palm
Hearts of palm
Contains more Potassium +36.2%
Contains less Sodium -99.8%
Contains more Calcium +163.6%
Contains more Iron +611.4%
Contains more Magnesium +192.3%
Contains more Phosphorus +242.1%
Contains more Zinc +422.7%
Contains more Copper +62.2%
Contains more Manganese +645.5%
Contains more Selenium +75%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
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 +36.2%
Contains less Sodium -99.8%
Contains more Calcium +163.6%
Contains more Iron +611.4%
Contains more Magnesium +192.3%
Contains more Phosphorus +242.1%
Contains more Zinc +422.7%
Contains more Copper +62.2%
Contains more Manganese +645.5%
Contains more Selenium +75%

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.
Winter squash
Winter squash
9
:
1
Hearts of palm
Hearts of palm
Contains more Vitamin A +∞%
Contains more Vitamin C +21.5%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +631.8%
Contains more Folate +95%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +21.5%
Contains more Vitamin B1 +45.5%
Contains more Vitamin B2 +17.5%
Contains more Vitamin B3 +13.3%
Contains more Vitamin B5 +85.7%
Contains more Vitamin B6 +631.8%
Contains more Folate +95%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
4
Hearts of palm
Hearts of palm
Contains more Carbs +91.6%
Contains more Protein +183.1%
Contains more Fats +77.1%
Contains more Other +191.4%
Equal in Water - 90.2
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 Carbs +91.6%
Contains more Protein +183.1%
Contains more Fats +77.1%
Contains more Other +191.4%
Equal in Water - 90.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
1
:
2
Hearts of palm
Hearts of palm
Contains less Saturated Fat -44.6%
Contains more Monounsaturated Fat +296.2%
Contains more Polyunsaturated fat +37.4%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 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 -44.6%
Contains more Monounsaturated Fat +296.2%
Contains more Polyunsaturated fat +37.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter 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 Winter squash Hearts of palm Opinion
Net carbs 6.05g 2.22g Winter squash
Protein 0.89g 2.52g Hearts of palm
Fats 0.35g 0.62g Hearts of palm
Carbs 8.85g 4.62g Winter squash
Calories 37kcal 28kcal Winter squash
Sugar 3.3g Hearts of palm
Fiber 2.8g 2.4g Winter squash
Calcium 22mg 58mg Hearts of palm
Iron 0.44mg 3.13mg Hearts of palm
Magnesium 13mg 38mg Hearts of palm
Phosphorus 19mg 65mg Hearts of palm
Potassium 241mg 177mg Winter squash
Sodium 1mg 426mg Winter squash
Zinc 0.22mg 1.15mg Hearts of palm
Copper 0.082mg 0.133mg Hearts of palm
Manganese 0.187mg 1.394mg Hearts of palm
Selenium 0.4µg 0.7µg Hearts of palm
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 9.6mg 7.9mg Winter squash
Vitamin B1 0.016mg 0.011mg Winter squash
Vitamin B2 0.067mg 0.057mg Winter squash
Vitamin B3 0.495mg 0.437mg Winter squash
Vitamin B5 0.234mg 0.126mg Winter squash
Vitamin B6 0.161mg 0.022mg Winter squash
Folate 20µg 39µg Hearts of palm
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg 0.023mg Hearts of palm
Threonine 0.027mg 0.097mg Hearts of palm
Isoleucine 0.035mg 0.101mg Hearts of palm
Leucine 0.05mg 0.169mg Hearts of palm
Lysine 0.033mg 0.091mg Hearts of palm
Methionine 0.011mg 0.042mg Hearts of palm
Phenylalanine 0.035mg 0.098mg Hearts of palm
Valine 0.038mg 0.114mg Hearts of palm
Histidine 0.017mg 0.055mg Hearts of palm
Saturated Fat 0.072g 0.13g Winter squash
Monounsaturated Fat 0.026g 0.103g Hearts of palm
Polyunsaturated fat 0.147g 0.202g Hearts of palm

Which food is preferable for your diet?

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

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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
38%
Winter squash
8%
Hearts of palm
Minerals Daily Need Coverage Score
12%
Winter squash
52%
Hearts of palm

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 425mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.058g)
Which food is richer in vitamins?
Winter squash
Winter squash is relatively richer in vitamins
Which food is lower in Sugar?
Hearts of palm
Hearts of palm is lower in Sugar (difference - 3.3g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.