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  6. Heart of palm vs. Pumpkin pie

Heart of palm vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are heart of palm and pumpkin pie different?

  • Heart of palm is richer in vitamin B6, copper, potassium, zinc, and iron, while pumpkin pie is higher in vitamin A, vitamin B12, vitamin K, and vitamin B1.
  • Pumpkin pie covers your daily need for vitamin A, 67% more than heart of palm.
  • Heart of palm contains 13 times more vitamin B6 than pumpkin pie. Heart of palm contains 0.81mg of vitamin B6, while pumpkin pie contains 0.063mg.
  • Heart of palm is lower in sodium.
  • Pumpkin pie has a higher glycemic index (59) than heart of palm (32).

Hearts of palm, raw and Pie, pumpkin, commercially prepared types were used in this article.

Infographic

Heart of palm vs Pumpkin pie 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.
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more PotassiumPotassium +981.4%
Contains more IronIron +87.8%
Contains more CopperCopper +335.1%
Contains more ZincZinc +856.4%
Contains more PhosphorusPhosphorus +72.8%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +255.6%
Contains more SeleniumSelenium +671.4%

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% 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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +45.2%
Contains more Vitamin B6Vitamin B6 +1185.7%
Contains more Vitamin AVitamin A +14833.3%
Contains more Vitamin EVitamin E +52%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Folate ~26µg

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more WaterWater +37.9%
Contains more OtherOther +76.1%
Contains more ProteinProtein +44.4%
Contains more FatsFats +4775%
Contains more CarbsCarbs +36%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +91900%
Contains more Poly. FatPolyunsaturated fat +1888.8%

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 Pumpkin pie
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Pumpkin pie DV% diff.
Vitamin B6 0.81mg 0.063mg 57%
Copper 0.644mg 0.148mg 55%
Vitamin A 3µg 448µg 49%
Potassium 1806mg 167mg 48%
Zinc 3.73mg 0.39mg 30%
Fats 0.2g 9.75g 15%
Vitamin B12 0µg 0.35µg 15%
Vitamin K 0µg 13.2µg 11%
Vitamin B1 0.05mg 0.177mg 11%
Polyunsaturated fat 0.089g 1.77g 11%
Monounsaturated fat 0.005g 4.6g 11%
Manganese 0.227mg 10%
Iron 1.69mg 0.9mg 10%
Sodium 14mg 239mg 10%
Saturated fat 0.046g 1.988g 9%
Cholesterol 0mg 26mg 9%
Vitamin B5 0.452mg 9%
Vitamin C 8mg 0mg 9%
Selenium 0.7µg 5.4µg 9%
Phosphorus 140mg 81mg 8%
Choline 0mg 37.5mg 7%
Calories 115kcal 243kcal 6%
Calcium 18mg 64mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin B2 0.18mg 0.124mg 4%
Carbs 25.61g 34.83g 3%
Protein 2.7g 3.9g 2%
Vitamin E 0.5mg 0.76mg 2%
Vitamin B3 0.9mg 1.107mg 1%
Fiber 1.5g 1.8g 1%
Vitamin D 0µg 0.1µg 1%
Magnesium 10mg 14mg 1%
Folate 24µg 26µg 1%
Net carbs 24.11g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 17.16g 18.88g N/A
Tryptophan 0.048mg 0%
Threonine 0.154mg 0%
Isoleucine 0.158mg 0%
Leucine 0.297mg 0%
Lysine 0.192mg 0%
Methionine 0.249mg 0%
Phenylalanine 0.175mg 0%
Valine 0.211mg 0%
Histidine 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
62%
Heart of palm
26%
Pumpkin pie

Comparison summary

Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 1.72g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 225mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.942g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 27)
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.

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.