Pumpkin seeds vs. Heart of palm — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and heart of palm
- Pumpkin seeds have more fiber, magnesium, zinc, and iron; however, heart of palm is higher in vitamin B6, potassium, vitamin B2, vitamin C, and phosphorus.
- Pumpkin seeds cover your daily fiber needs 68% more than heart of palm.
- Heart of palm contains 80 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while heart of palm contains 0.046g.
Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt 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 more MagnesiumMagnesium | +2520% |
| Contains more CalciumCalcium | +205.6% |
| Contains more IronIron | +95.9% |
| Contains more ZincZinc | +176.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +96.5% |
| Contains more PhosphorusPhosphorus | +52.2% |
| Contains less SodiumSodium | -22.2% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +2566.7% |
| 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 | 18.4g | 1.5g | 68% |
| Zinc | 10.3mg | 3.73mg | 60% |
| Magnesium | 262mg | 10mg | 60% |
| Vitamin B6 | 0.037mg | 0.81mg | 59% |
| Polyunsaturated fat | 8.844g | 0.089g | 58% |
| Protein | 18.55g | 2.7g | 32% |
| Fats | 19.4g | 0.2g | 30% |
| Potassium | 919mg | 1806mg | 26% |
| Manganese | 0.496mg | 22% | |
| Iron | 3.31mg | 1.69mg | 20% |
| Calories | 446kcal | 115kcal | 17% |
| Saturated fat | 3.67g | 0.046g | 16% |
| Monounsaturated fat | 6.032g | 0.005g | 15% |
| Vitamin B2 | 0.052mg | 0.18mg | 10% |
| Carbs | 53.75g | 25.61g | 9% |
| Vitamin C | 0.3mg | 8mg | 9% |
| Phosphorus | 92mg | 140mg | 7% |
| Copper | 0.69mg | 0.644mg | 5% |
| Vitamin B3 | 0.286mg | 0.9mg | 4% |
| Folate | 9µg | 24µg | 4% |
| Calcium | 55mg | 18mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Selenium | 0.7µg | 1% | |
| Vitamin B5 | 0.056mg | 1% | |
| Vitamin B1 | 0.034mg | 0.05mg | 1% |
| Net carbs | 35.35g | 24.11g | N/A |
| Sugar | 17.16g | N/A | |
| Sodium | 18mg | 14mg | 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:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +587% |
| Contains more FatsFats | +9600% |
| Contains more CarbsCarbs | +109.9% |
| Contains more OtherOther | +91% |
| Contains more WaterWater | +1444.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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 | +120540% |
| Contains more Poly. FatPolyunsaturated fat | +9837.1% |
| Contains less Sat. FatSaturated fat | -98.7% |
