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 A and vitamin C, yet hearts of palm are higher in iron.
- Pumpkin flowers' daily need coverage for vitamin A is 39% more.
- Pumpkin flowers have 4 times more vitamin C than hearts of palm. While pumpkin flowers have 28mg of vitamin C, hearts of palm have only 7.9mg.
- The amount of sodium in pumpkin flowers is 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 61% | |
| Iron | 0.7mg | 3.13mg | 30% |
| Vitamin C | 28mg | 7.9mg | 22% |
| Sodium | 5mg | 426mg | 18% |
| Copper | 0.133mg | 15% | |
| Vitamin A | 97µg | 0µg | 11% |
| Fiber | 2.4g | 10% | |
| Zinc | 1.15mg | 10% | |
| Folate | 59µg | 39µg | 5% |
| Vitamin B1 | 0.042mg | 0.011mg | 3% |
| Protein | 1.03g | 2.52g | 3% |
| Vitamin B5 | 0.126mg | 3% | |
| Magnesium | 24mg | 38mg | 3% |
| Calcium | 39mg | 58mg | 2% |
| Phosphorus | 49mg | 65mg | 2% |
| Vitamin B6 | 0.022mg | 2% | |
| Vitamin B3 | 0.69mg | 0.437mg | 2% |
| Polyunsaturated fat | 0.004g | 0.202g | 1% |
| Calories | 15kcal | 28kcal | 1% |
| Vitamin B2 | 0.075mg | 0.057mg | 1% |
| Fats | 0.07g | 0.62g | 1% |
| Carbs | 3.28g | 4.62g | 0% |
| Net carbs | 3.28g | 2.22g | N/A |
| Potassium | 173mg | 177mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.036g | 0.13g | 0% |
| Monounsaturated fat | 0.009g | 0.103g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.097mg | 0% | |
| Isoleucine | 0.101mg | 0% | |
| Leucine | 0.169mg | 0% | |
| Lysine | 0.091mg | 0% | |
| Methionine | 0.042mg | 0% | |
| Phenylalanine | 0.098mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.055mg | 0% |
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% |
