Pomegranate vs. Heart of palm — In-Depth Nutrition Comparison
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How are pomegranate and heart of palm different?
- Pomegranate is richer in vitamin K and fiber, while heart of palm is higher in vitamin B6, copper, potassium, zinc, iron, phosphorus, and vitamin B2.
- Heart of palm covers your daily need for vitamin B6 57% more than pomegranate.
Pomegranates, raw and Hearts of palm, raw types were used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +20% |
| Contains less SodiumSodium | -78.6% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +80% |
| Contains more PotassiumPotassium | +665.3% |
| Contains more IronIron | +463.3% |
| Contains more CopperCopper | +307.6% |
| Contains more ZincZinc | +965.7% |
| Contains more PhosphorusPhosphorus | +288.9% |
| Contains more SeleniumSelenium | +40% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +27.5% |
| Contains more Vitamin EVitamin E | +20% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +58.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +239.6% |
| Contains more Vitamin B3Vitamin B3 | +207.2% |
| Contains more Vitamin B6Vitamin B6 | +980% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.075mg | 0.81mg | 57% |
| Copper | 0.158mg | 0.644mg | 54% |
| Potassium | 236mg | 1806mg | 46% |
| Zinc | 0.35mg | 3.73mg | 31% |
| Iron | 0.3mg | 1.69mg | 17% |
| Phosphorus | 36mg | 140mg | 15% |
| Vitamin K | 16.4µg | 0µg | 14% |
| Fiber | 4g | 1.5g | 10% |
| Vitamin B2 | 0.053mg | 0.18mg | 10% |
| Vitamin B5 | 0.377mg | 8% | |
| Manganese | 0.119mg | 5% | |
| Vitamin B3 | 0.293mg | 0.9mg | 4% |
| Folate | 38µg | 24µg | 4% |
| Calories | 83kcal | 115kcal | 2% |
| Protein | 1.67g | 2.7g | 2% |
| Vitamin C | 10.2mg | 8mg | 2% |
| Carbs | 18.7g | 25.61g | 2% |
| Fats | 1.17g | 0.2g | 1% |
| Calcium | 10mg | 18mg | 1% |
| Vitamin E | 0.6mg | 0.5mg | 1% |
| Vitamin B1 | 0.067mg | 0.05mg | 1% |
| Choline | 7.6mg | 0mg | 1% |
| Protein per 100 calories | 2g | 2.3g | N/A |
| Calories per 10 g protein | 497kcal | 426kcal | N/A |
| Weight per 100 calories | 120g | 87g | N/A |
| Net carbs | 14.7g | 24.11g | N/A |
| Magnesium | 12mg | 10mg | 0% |
| Sugar | 13.67g | 17.16g | N/A |
| Sodium | 3mg | 14mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Selenium | 0.5µg | 0.7µg | 0% |
| Saturated fat | 0.12g | 0.046g | 0% |
| Monounsaturated fat | 0.093g | 0.005g | 0% |
| Polyunsaturated fat | 0.079g | 0.089g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more FatsFats | +485% |
| Contains more WaterWater | +12.1% |
| Contains more ProteinProtein | +61.7% |
| Contains more CarbsCarbs | +37% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 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 | +1760% |
| Contains less Sat. FatSaturated fat | -61.7% |
| Contains more Poly. FatPolyunsaturated fat | +12.7% |
