Hearts of palm vs. Pumpkin flowers — In-Depth Nutrition Comparison
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What are the differences between Hearts of palm and Pumpkin flowers?
- Hearts of palm are higher in Iron, yet Pumpkin flowers are higher in Vitamin C, and Vitamin A RAE.
- Hearts of palm' daily need coverage for Iron is 30% more.
- Hearts of palm have 85 times more Sodium than Pumpkin flowers. While Hearts of palm have 426mg of Sodium, Pumpkin flowers have only 5mg.
We used Hearts of palm, canned and Pumpkin flowers, raw types 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
+48.7%
Contains
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Iron
+347.1%
Contains
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Magnesium
+58.3%
Contains
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Phosphorus
+32.7%
Contains
less
Sodium
-98.8%
Equal in Potassium - 173
Equal in Selenium - 0.7
Contains
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Calcium
+48.7%
Contains
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Iron
+347.1%
Contains
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Magnesium
+58.3%
Contains
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Phosphorus
+32.7%
Contains
less
Sodium
-98.8%
Equal in Potassium - 173
Equal in Selenium - 0.7
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
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Vitamin A
+∞%
Contains
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Vitamin C
+254.4%
Contains
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Vitamin B1
+281.8%
Contains
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Vitamin B2
+31.6%
Contains
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Vitamin B3
+57.9%
Contains
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Folate
+51.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+254.4%
Contains
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Vitamin B1
+281.8%
Contains
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Vitamin B2
+31.6%
Contains
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Vitamin B3
+57.9%
Contains
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Folate
+51.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+144.7%
Contains
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Fats
+785.7%
Contains
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Carbs
+40.9%
Contains
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Other
+334%
Equal in Water - 95.15
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Contains
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Protein
+144.7%
Contains
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Fats
+785.7%
Contains
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Carbs
+40.9%
Contains
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Other
+334%
Equal in Water - 95.15
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1044.4%
Contains
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Polyunsaturated fat
+4950%
Contains
less
Saturated Fat
-72.3%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
0.036 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Contains
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Monounsaturated Fat
+1044.4%
Contains
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Polyunsaturated fat
+4950%
Contains
less
Saturated Fat
-72.3%
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 Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.22g | 3.28g |
|
| Protein | 2.52g | 1.03g |
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| Fats | 0.62g | 0.07g |
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| Carbs | 4.62g | 3.28g |
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| Calories | 28kcal | 15kcal |
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| Fiber | 2.4g |
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| Calcium | 58mg | 39mg |
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| Iron | 3.13mg | 0.7mg |
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| Magnesium | 38mg | 24mg |
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| Phosphorus | 65mg | 49mg |
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| Potassium | 177mg | 173mg |
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| Sodium | 426mg | 5mg |
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| Zinc | 1.15mg |
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| Copper | 0.133mg |
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| Manganese | 1.394mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin A | 0IU | 1947IU |
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| Vitamin A RAE | 0µg | 97µg |
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| Vitamin C | 7.9mg | 28mg |
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| Vitamin B1 | 0.011mg | 0.042mg |
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| Vitamin B2 | 0.057mg | 0.075mg |
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| Vitamin B3 | 0.437mg | 0.69mg |
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| Vitamin B5 | 0.126mg |
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| Vitamin B6 | 0.022mg |
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| Folate | 39µg | 59µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.097mg |
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| Isoleucine | 0.101mg |
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| Leucine | 0.169mg |
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| Lysine | 0.091mg |
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| Methionine | 0.042mg |
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| Phenylalanine | 0.098mg |
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| Valine | 0.114mg |
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| Histidine | 0.055mg |
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| Saturated Fat | 0.13g | 0.036g |
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| Monounsaturated Fat | 0.103g | 0.009g |
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| Polyunsaturated fat | 0.202g | 0.004g |
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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 | 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
8%
25%
Minerals Daily Need Coverage Score
52%
10%
Comparison summary
Which food contains less Sodium?
Pumpkin flowers contains less Sodium (difference - 421mg)
Which food is lower in Saturated Fat?
Pumpkin flowers is lower in Saturated Fat (difference - 0.094g)
Which food is richer in vitamins?
Pumpkin flowers is relatively richer in vitamins
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)