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

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How are Heart of palm and Pomegranate different?

  • Heart of palm is richer in Vitamin B6, Copper, Potassium, Zinc, Iron, Phosphorus, and Vitamin B2, while Pomegranate is higher in Vitamin K, and Fiber.
  • Heart of palm covers your daily need of Vitamin B6 57% more than Pomegranate.
  • Heart of palm contains 11 times more Zinc than Pomegranate. Heart of palm contains 3.73mg of Zinc, while Pomegranate contains 0.35mg.

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

Infographic

Heart of palm vs Pomegranate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +665.3%
Contains more IronIron +463.3%
Contains more CopperCopper +307.6%
Contains more ZincZinc +965.7%
Contains more PhosphorusPhosphorus +288.9%
Contains more SeleniumSelenium +40%
Contains more MagnesiumMagnesium +20%
Contains less SodiumSodium -78.6%

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 27% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +239.6%
Contains more Vitamin B3Vitamin B3 +207.2%
Contains more Vitamin B6Vitamin B6 +980%
Contains more Vitamin CVitamin C +27.5%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Pomegranate
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 Heart of palm Pomegranate Opinion
Calories 115kcal 83kcal Heart of palm
Protein 2.7g 1.67g Heart of palm
Fats 0.2g 1.17g Pomegranate
Vitamin C 8mg 10.2mg Pomegranate
Net carbs 24.11g 14.7g Heart of palm
Carbs 25.61g 18.7g Heart of palm
Magnesium 10mg 12mg Pomegranate
Calcium 18mg 10mg Heart of palm
Potassium 1806mg 236mg Heart of palm
Iron 1.69mg 0.3mg Heart of palm
Sugar 17.16g 13.67g Pomegranate
Fiber 1.5g 4g Pomegranate
Copper 0.644mg 0.158mg Heart of palm
Zinc 3.73mg 0.35mg Heart of palm
Phosphorus 140mg 36mg Heart of palm
Sodium 14mg 3mg Pomegranate
Vitamin A 68IU 0IU Heart of palm
Vitamin A 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.6mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0.7µg 0.5µg Heart of palm
Vitamin B1 0.05mg 0.067mg Pomegranate
Vitamin B2 0.18mg 0.053mg Heart of palm
Vitamin B3 0.9mg 0.293mg Heart of palm
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.81mg 0.075mg Heart of palm
Vitamin K 0µg 16.4µg Pomegranate
Folate 24µg 38µg Pomegranate
Choline 0mg 7.6mg Pomegranate
Saturated Fat 0.046g 0.12g Heart of palm
Monounsaturated Fat 0.005g 0.093g Pomegranate
Polyunsaturated fat 0.089g 0.079g Heart of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Heart of palm
15%
Pomegranate
Minerals Daily Need Coverage Score
62%
Heart of palm
14%
Pomegranate

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