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

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How are Pomegranate and Heart of palm different?

  • Pomegranate is richer in Vitamin K, and Fiber, while Heart of palm is higher in Vitamin B6, Copper, Potassium, Zinc, Iron, Phosphorus, and Vitamin B2.
  • Heart of palm covers your daily need of Vitamin B6 57% more than Pomegranate.

Pomegranates, raw and Hearts of palm, raw types were used in this article.

Infographic

Pomegranate vs Heart 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.
Contains more Magnesium +20%
Contains less Sodium -78.6%
Contains more Calcium +80%
Contains more Iron +463.3%
Contains more Phosphorus +288.9%
Contains more Potassium +665.3%
Contains more Zinc +965.7%
Contains more Copper +307.6%
Contains more Selenium +40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Magnesium +20%
Contains less Sodium -78.6%
Contains more Calcium +80%
Contains more Iron +463.3%
Contains more Phosphorus +288.9%
Contains more Potassium +665.3%
Contains more Zinc +965.7%
Contains more Copper +307.6%
Contains more Selenium +40%

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.
:
Contains more Vitamin E +20%
Contains more Vitamin C +27.5%
Contains more Vitamin B1 +34%
Contains more Folate +58.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +239.6%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B6 +980%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin E +20%
Contains more Vitamin C +27.5%
Contains more Vitamin B1 +34%
Contains more Folate +58.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +239.6%
Contains more Vitamin B3 +207.2%
Contains more Vitamin B6 +980%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +485%
Contains more Water +12.1%
Contains more Protein +61.7%
Contains more Carbs +37%
Contains more Other +275.5%
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more Fats +485%
Contains more Water +12.1%
Contains more Protein +61.7%
Contains more Carbs +37%
Contains more Other +275.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1760%
Contains less Saturated Fat -61.7%
Contains more Polyunsaturated fat +12.7%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +1760%
Contains less Saturated Fat -61.7%
Contains more Polyunsaturated fat +12.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Heart of palm Opinion
Net carbs 14.7g 24.11g Heart of palm
Protein 1.67g 2.7g Heart of palm
Fats 1.17g 0.2g Pomegranate
Carbs 18.7g 25.61g Heart of palm
Calories 83kcal 115kcal Heart of palm
Sugar 13.67g 17.16g Pomegranate
Fiber 4g 1.5g Pomegranate
Calcium 10mg 18mg Heart of palm
Iron 0.3mg 1.69mg Heart of palm
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 140mg Heart of palm
Potassium 236mg 1806mg Heart of palm
Sodium 3mg 14mg Pomegranate
Zinc 0.35mg 3.73mg Heart of palm
Copper 0.158mg 0.644mg Heart of palm
Manganese 0.119mg Pomegranate
Selenium 0.5µg 0.7µg Heart of palm
Vitamin A 0IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0.6mg 0.5mg Pomegranate
Vitamin C 10.2mg 8mg Pomegranate
Vitamin B1 0.067mg 0.05mg Pomegranate
Vitamin B2 0.053mg 0.18mg Heart of palm
Vitamin B3 0.293mg 0.9mg Heart of palm
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.075mg 0.81mg Heart of palm
Folate 38µg 24µg Pomegranate
Vitamin K 16.4µg 0µg Pomegranate
Saturated Fat 0.12g 0.046g Heart of palm
Monounsaturated Fat 0.093g 0.005g Pomegranate
Polyunsaturated fat 0.079g 0.089g Heart of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Heart 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
16%
Pomegranate
26%
Heart of palm
Minerals Daily Need Coverage Score
14%
Pomegranate
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Pomegranate
Pomegranate is lower in Sugar (difference - 3.49g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.074g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1)
Which food is richer in minerals?
Heart of palm
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.

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.