Pumpkin flowers vs. Hearts of palm — In-Depth Nutrition Comparison
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What are the differences between Pumpkin flowers and Hearts of palm?
- Pumpkin flowers are higher in Vitamin C, and Vitamin A, yet Hearts of palm are higher in Iron.
- Hearts of palm' daily need coverage for Iron is 30% more.
- The amount of Sodium in Pumpkin flowers are lower.
We used Pumpkin flowers, raw and Hearts of palm, canned 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 less SodiumSodium | -98.8% |
| Contains more MagnesiumMagnesium | +58.3% |
| Contains more CalciumCalcium | +48.7% |
| Contains more IronIron | +347.1% |
| Contains more PhosphorusPhosphorus | +32.7% |
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 more Vitamin CVitamin C | +254.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +281.8% |
| Contains more Vitamin B2Vitamin B2 | +31.6% |
| Contains more Vitamin B3Vitamin B3 | +57.9% |
| Contains more FolateFolate | +51.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.03 g
Fats:
0.07 g
Carbs:
3.28 g
Water:
95.15 g
Other:
0.47 g
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
| Contains more ProteinProtein | +144.7% |
| Contains more FatsFats | +785.7% |
| Contains more CarbsCarbs | +40.9% |
| Contains more OtherOther | +334% |
~equal in
Water
~90.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.036 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.004 g
Saturated Fat:
Sat. Fat
0.13 g
Monounsaturated Fat:
Mono. Fat
0.103 g
Polyunsaturated fat:
Poly. Fat
0.202 g
| Contains less Sat. FatSaturated Fat | -72.3% |
| Contains more Mono. FatMonounsaturated Fat | +1044.4% |
| Contains more Poly. FatPolyunsaturated fat | +4950% |
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 Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 15kcal | 28kcal |
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| Protein | 1.03g | 2.52g |
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| Fats | 0.07g | 0.62g |
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| Vitamin C | 28mg | 7.9mg |
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| Net carbs | 3.28g | 2.22g |
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| Carbs | 3.28g | 4.62g |
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| Magnesium | 24mg | 38mg |
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| Calcium | 39mg | 58mg |
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| Potassium | 173mg | 177mg |
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| Iron | 0.7mg | 3.13mg |
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| Fiber | 2.4g |
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| Copper | 0.133mg |
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| Zinc | 1.15mg |
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| Phosphorus | 49mg | 65mg |
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| Sodium | 5mg | 426mg |
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| Vitamin A | 1947IU | 0IU |
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| Vitamin A | 97µg | 0µg |
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| Manganese | 1.394mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.042mg | 0.011mg |
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| Vitamin B2 | 0.075mg | 0.057mg |
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| Vitamin B3 | 0.69mg | 0.437mg |
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| Vitamin B5 | 0.126mg |
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| Vitamin B6 | 0.022mg |
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| Folate | 59µg | 39µg |
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| Saturated Fat | 0.036g | 0.13g |
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| Monounsaturated Fat | 0.009g | 0.103g |
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| Polyunsaturated fat | 0.004g | 0.202g |
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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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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
23%
7%
Minerals Daily Need Coverage Score
10%
52%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)