Pumpkin vs. Heart of palm — In-Depth Nutrition Comparison
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The main differences between Pumpkin and Heart of palm
- Pumpkin has more Vitamin A RAE, however, Heart of palm has more Vitamin B6, Copper, Potassium, Zinc, Phosphorus, Iron, and Vitamin B2.
- Daily need coverage for Vitamin B6 from Heart of palm is 58% higher.
- Heart of palm has 142 times less Vitamin A RAE than Pumpkin. Pumpkin has 426µg of Vitamin A RAE, while Heart of palm has 3µg.
Food types used in this article are Pumpkin, raw and Hearts of palm, raw.
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
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Calcium
+16.7%
Contains
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Magnesium
+20%
Contains
less
Sodium
-92.9%
Contains
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Iron
+111.3%
Contains
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Phosphorus
+218.2%
Contains
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Potassium
+431.2%
Contains
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Zinc
+1065.6%
Contains
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Copper
+407.1%
Contains
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Selenium
+133.3%
Contains
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Calcium
+16.7%
Contains
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Magnesium
+20%
Contains
less
Sodium
-92.9%
Contains
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Iron
+111.3%
Contains
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Phosphorus
+218.2%
Contains
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Potassium
+431.2%
Contains
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Zinc
+1065.6%
Contains
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Copper
+407.1%
Contains
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Selenium
+133.3%
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
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Vitamin A
+12419.1%
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Vitamin E
+112%
Contains
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Vitamin C
+12.5%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B2
+63.6%
Contains
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Vitamin B3
+50%
Contains
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Vitamin B6
+1227.9%
Contains
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Folate
+50%
Equal in Vitamin B1 - 0.05
Contains
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Vitamin A
+12419.1%
Contains
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Vitamin E
+112%
Contains
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Vitamin C
+12.5%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B2
+63.6%
Contains
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Vitamin B3
+50%
Contains
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Vitamin B6
+1227.9%
Contains
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Folate
+50%
Equal in Vitamin B1 - 0.05
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+31.8%
Contains
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Protein
+170%
Contains
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Fats
+100%
Contains
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Carbs
+294%
Contains
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Other
+148.8%
Protein:
1 g
Fats:
0.1 g
Carbs:
6.5 g
Water:
91.6 g
Other:
0.8 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Contains
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Water
+31.8%
Contains
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Protein
+170%
Contains
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Fats
+100%
Contains
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Carbs
+294%
Contains
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Other
+148.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+160%
Contains
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Saturated Fat
-11.5%
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Polyunsaturated fat
+1680%
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.005 g
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
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Monounsaturated Fat
+160%
Contains
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Saturated Fat
-11.5%
Contains
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Polyunsaturated fat
+1680%
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6g | 24.11g |
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| Protein | 1g | 2.7g |
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| Fats | 0.1g | 0.2g |
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| Carbs | 6.5g | 25.61g |
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| Calories | 26kcal | 115kcal |
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| Sugar | 2.76g | 17.16g |
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| Fiber | 0.5g | 1.5g |
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| Calcium | 21mg | 18mg |
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| Iron | 0.8mg | 1.69mg |
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| Magnesium | 12mg | 10mg |
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| Phosphorus | 44mg | 140mg |
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| Potassium | 340mg | 1806mg |
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| Sodium | 1mg | 14mg |
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| Zinc | 0.32mg | 3.73mg |
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| Copper | 0.127mg | 0.644mg |
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| Manganese | 0.125mg |
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| Selenium | 0.3µg | 0.7µg |
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| Vitamin A | 8513IU | 68IU |
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| Vitamin A RAE | 426µg | 3µg |
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| Vitamin E | 1.06mg | 0.5mg |
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| Vitamin C | 9mg | 8mg |
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| Vitamin B1 | 0.05mg | 0.05mg | |
| Vitamin B2 | 0.11mg | 0.18mg |
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| Vitamin B3 | 0.6mg | 0.9mg |
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| Vitamin B5 | 0.298mg |
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| Vitamin B6 | 0.061mg | 0.81mg |
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| Folate | 16µg | 24µg |
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| Vitamin K | 1.1µg | 0µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.029mg |
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| Isoleucine | 0.031mg |
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| Leucine | 0.046mg |
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| Lysine | 0.054mg |
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| Methionine | 0.011mg |
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| Phenylalanine | 0.032mg |
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| Valine | 0.035mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.052g | 0.046g |
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| Monounsaturated Fat | 0.013g | 0.005g |
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| Polyunsaturated fat | 0.005g | 0.089g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
55%
26%
Minerals Daily Need Coverage Score
16%
62%
Comparison summary
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 14.4g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 20)
Which food is cheaper?
Heart of palm is cheaper (difference - $0.2)
Which food is richer in minerals?
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.