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  6. Pumpkin vs. Heart of palm

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; however, heart of palm has more vitamin B6, copper, potassium, zinc, phosphorus, iron, and vitamin B2.
  • Daily need coverage for vitamin A for pumpkin is 169% higher.
  • Heart of palm has 2 times less vitamin E than pumpkin. Pumpkin has 1.06mg of vitamin E, while heart of palm has 0.5mg.
  • Pumpkin has a higher glycemic index than heart of palm.

Food types used in this article are Pumpkin, raw and Hearts of palm, raw.

Infographic

Pumpkin vs Heart of palm 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +16.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +431.2%
Contains more IronIron +111.3%
Contains more CopperCopper +407.1%
Contains more ZincZinc +1065.6%
Contains more PhosphorusPhosphorus +218.2%
Contains more SeleniumSelenium +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.
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin AVitamin A +14100%
Contains more Vitamin EVitamin E +112%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B6Vitamin B6 +1227.9%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Heart of palm DV% diff.
Vitamin B6 0.061mg 0.81mg 58%
Copper 0.127mg 0.644mg 57%
Vitamin A 426µg 3µg 47%
Potassium 340mg 1806mg 43%
Zinc 0.32mg 3.73mg 31%
Phosphorus 44mg 140mg 14%
Iron 0.8mg 1.69mg 11%
Vitamin B5 0.298mg 6%
Carbs 6.5g 25.61g 6%
Vitamin B2 0.11mg 0.18mg 5%
Manganese 0.125mg 5%
Vitamin E 1.06mg 0.5mg 4%
Calories 26kcal 115kcal 4%
Fiber 0.5g 1.5g 4%
Protein 1g 2.7g 3%
Vitamin B3 0.6mg 0.9mg 2%
Folate 16µg 24µg 2%
Polyunsaturated fat 0.005g 0.089g 1%
Sodium 1mg 14mg 1%
Selenium 0.3µg 0.7µg 1%
Vitamin C 9mg 8mg 1%
Vitamin K 1.1µg 0µg 1%
Choline 8.2mg 0mg 1%
Fats 0.1g 0.2g 0%
Net carbs 6g 24.11g N/A
Magnesium 12mg 10mg 0%
Calcium 21mg 18mg 0%
Sugar 2.76g 17.16g N/A
Vitamin B1 0.05mg 0.05mg 0%
Saturated fat 0.052g 0.046g 0%
Monounsaturated fat 0.013g 0.005g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more WaterWater +31.8%
Contains more ProteinProtein +170%
Contains more FatsFats +100%
Contains more CarbsCarbs +294%
Contains more OtherOther +148.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +160%
Contains less Sat. FatSaturated fat -11.5%
Contains more Poly. FatPolyunsaturated fat +1680%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.