Hearts of palm vs. Pumpkin leaves — In-Depth Nutrition Comparison
Compare
How are Hearts of palm and Pumpkin leaves different?
- Hearts of palm are higher in Manganese, Iron, and Zinc, however, Pumpkin leaves are richer in Vitamin B6, Vitamin A RAE, Potassium, Vitamin B1, Phosphorus, and Vitamin B2.
- Daily need coverage for Manganese from Hearts of palm is 45% higher.
- Hearts of palm contain 39 times more Sodium than Pumpkin leaves. While Hearts of palm contain 426mg of Sodium, Pumpkin leaves contain only 11mg.
Hearts of palm, canned and Pumpkin leaves, raw are the varieties used in this article.
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
Calcium
+48.7%
Contains
more
Iron
+41%
Contains
more
Zinc
+475%
Contains
more
Manganese
+292.7%
Contains
more
Phosphorus
+60%
Contains
more
Potassium
+146.3%
Contains
less
Sodium
-97.4%
Contains
more
Selenium
+28.6%
Equal in Magnesium - 38
Equal in Copper - 0.133
Contains
more
Calcium
+48.7%
Contains
more
Iron
+41%
Contains
more
Zinc
+475%
Contains
more
Manganese
+292.7%
Contains
more
Phosphorus
+60%
Contains
more
Potassium
+146.3%
Contains
less
Sodium
-97.4%
Contains
more
Selenium
+28.6%
Equal in Magnesium - 38
Equal in Copper - 0.133
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 B5
+200%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+39.2%
Contains
more
Vitamin B1
+754.5%
Contains
more
Vitamin B2
+124.6%
Contains
more
Vitamin B3
+110.5%
Contains
more
Vitamin B6
+840.9%
Equal in Folate - 36
Contains
more
Vitamin B5
+200%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin C
+39.2%
Contains
more
Vitamin B1
+754.5%
Contains
more
Vitamin B2
+124.6%
Contains
more
Vitamin B3
+110.5%
Contains
more
Vitamin B6
+840.9%
Equal in Folate - 36
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+55%
Contains
more
Carbs
+98.3%
Contains
more
Other
+64.5%
Contains
more
Protein
+25%
Equal in Water - 92.88
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
3.15 g
Fats:
0.4 g
Carbs:
2.33 g
Water:
92.88 g
Other:
1.24 g
Contains
more
Fats
+55%
Contains
more
Carbs
+98.3%
Contains
more
Other
+64.5%
Contains
more
Protein
+25%
Equal in Water - 92.88
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-37.2%
Contains
more
Monounsaturated Fat
+98.1%
Contains
more
Polyunsaturated fat
+818.2%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
0.207 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.022 g
Contains
less
Saturated Fat
-37.2%
Contains
more
Monounsaturated Fat
+98.1%
Contains
more
Polyunsaturated fat
+818.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.22g | 2.33g |
|
| Protein | 2.52g | 3.15g |
|
| Fats | 0.62g | 0.4g |
|
| Carbs | 4.62g | 2.33g |
|
| Calories | 28kcal | 19kcal |
|
| Fiber | 2.4g |
|
|
| Calcium | 58mg | 39mg |
|
| Iron | 3.13mg | 2.22mg |
|
| Magnesium | 38mg | 38mg | |
| Phosphorus | 65mg | 104mg |
|
| Potassium | 177mg | 436mg |
|
| Sodium | 426mg | 11mg |
|
| Zinc | 1.15mg | 0.2mg |
|
| Copper | 0.133mg | 0.133mg | |
| Manganese | 1.394mg | 0.355mg |
|
| Selenium | 0.7µg | 0.9µg |
|
| Vitamin A | 0IU | 1942IU |
|
| Vitamin A RAE | 0µg | 97µg |
|
| Vitamin C | 7.9mg | 11mg |
|
| Vitamin B1 | 0.011mg | 0.094mg |
|
| Vitamin B2 | 0.057mg | 0.128mg |
|
| Vitamin B3 | 0.437mg | 0.92mg |
|
| Vitamin B5 | 0.126mg | 0.042mg |
|
| Vitamin B6 | 0.022mg | 0.207mg |
|
| Folate | 39µg | 36µg |
|
| Tryptophan | 0.023mg | 0.041mg |
|
| Threonine | 0.097mg | 0.156mg |
|
| Isoleucine | 0.101mg | 0.156mg |
|
| Leucine | 0.169mg | 0.318mg |
|
| Lysine | 0.091mg | 0.2mg |
|
| Methionine | 0.042mg | 0.054mg |
|
| Phenylalanine | 0.098mg | 0.171mg |
|
| Valine | 0.114mg | 0.181mg |
|
| Histidine | 0.055mg | 0.05mg |
|
| Saturated Fat | 0.13g | 0.207g |
|
| Monounsaturated Fat | 0.103g | 0.052g |
|
| Polyunsaturated fat | 0.202g | 0.022g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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%
31%
Comparison summary
Which food contains less Sodium?
Pumpkin leaves contains less Sodium (difference - 415mg)
Which food is richer in vitamins?
Pumpkin leaves is relatively richer in vitamins
Which food is lower in Saturated Fat?
Hearts of palm is lower in Saturated Fat (difference - 0.077g)
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 ($)
Which food is richer in minerals?
?
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.