Heart of palm vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on the differences between heart of palm and pumpkin seeds
- Heart of palm has more vitamin B6, potassium, vitamin B2, vitamin C, and phosphorus; however, pumpkin seeds are higher in fiber, magnesium, zinc, and iron.
- Pumpkin seeds cover your daily fiber needs 68% more than heart of palm.
- Pumpkin seeds contain 27 times less vitamin C than heart of palm. Heart of palm contains 8mg of vitamin C, while pumpkin seeds contain 0.3mg.
- Heart of palm has less saturated fat.
Food varieties used in this article are Hearts of palm, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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 more PotassiumPotassium | +96.5% |
| Contains more PhosphorusPhosphorus | +52.2% |
| Contains less SodiumSodium | -22.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +2520% |
| Contains more CalciumCalcium | +205.6% |
| Contains more IronIron | +95.9% |
| Contains more ZincZinc | +176.1% |
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 CVitamin C | +2566.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +246.2% |
| Contains more Vitamin B3Vitamin B3 | +214.7% |
| Contains more Vitamin B6Vitamin B6 | +2089.2% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1.5g | 18.4g | 68% |
| Zinc | 3.73mg | 10.3mg | 60% |
| Magnesium | 10mg | 262mg | 60% |
| Vitamin B6 | 0.81mg | 0.037mg | 59% |
| Polyunsaturated fat | 0.089g | 8.844g | 58% |
| Protein | 2.7g | 18.55g | 32% |
| Fats | 0.2g | 19.4g | 30% |
| Potassium | 1806mg | 919mg | 26% |
| Manganese | 0.496mg | 22% | |
| Iron | 1.69mg | 3.31mg | 20% |
| Calories | 115kcal | 446kcal | 17% |
| Saturated fat | 0.046g | 3.67g | 16% |
| Monounsaturated fat | 0.005g | 6.032g | 15% |
| Vitamin B2 | 0.18mg | 0.052mg | 10% |
| Carbs | 25.61g | 53.75g | 9% |
| Vitamin C | 8mg | 0.3mg | 9% |
| Phosphorus | 140mg | 92mg | 7% |
| Copper | 0.644mg | 0.69mg | 5% |
| Vitamin B3 | 0.9mg | 0.286mg | 4% |
| Folate | 24µg | 9µg | 4% |
| Calcium | 18mg | 55mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Selenium | 0.7µg | 1% | |
| Vitamin B5 | 0.056mg | 1% | |
| Vitamin B1 | 0.05mg | 0.034mg | 1% |
| Net carbs | 24.11g | 35.35g | N/A |
| Sugar | 17.16g | N/A | |
| Sodium | 14mg | 18mg | 0% |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1444.4% |
| Contains more ProteinProtein | +587% |
| Contains more FatsFats | +9600% |
| Contains more CarbsCarbs | +109.9% |
| Contains more OtherOther | +91% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -98.7% |
| Contains more Mono. FatMonounsaturated fat | +120540% |
| Contains more Poly. FatPolyunsaturated fat | +9837.1% |
