Chickpea raw vs. Heart of palm — In-Depth Nutrition Comparison
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How are Chickpea raw and Heart of palm different?
- Chickpea raw is richer in Folate, Fiber, Vitamin B1, Iron, Choline, Magnesium, and Phosphorus, while Heart of palm is higher in Potassium, Vitamin B6, and Zinc.
- Chickpea raw covers your daily need of Folate 133% more than Heart of palm.
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Hearts of palm, raw types were used 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
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Calcium
+216.7%
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Iron
+155%
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Magnesium
+690%
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Phosphorus
+80%
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Potassium
+151.5%
Contains
less
Sodium
-41.7%
Contains
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Zinc
+35.1%
Contains
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Selenium
+∞%
Equal in Copper - 0.644
Contains
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Calcium
+216.7%
Contains
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Iron
+155%
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Magnesium
+690%
Contains
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Phosphorus
+80%
Contains
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Potassium
+151.5%
Contains
less
Sodium
-41.7%
Contains
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Zinc
+35.1%
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Selenium
+∞%
Equal in Copper - 0.644
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 E
+64%
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Vitamin B1
+854%
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Vitamin B2
+17.8%
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Vitamin B3
+71.2%
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Folate
+2220.8%
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Vitamin K
+∞%
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Vitamin C
+100%
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Vitamin B6
+51.4%
Equal in Vitamin A - 68
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Vitamin E
+64%
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Vitamin B1
+854%
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Vitamin B2
+17.8%
Contains
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Vitamin B3
+71.2%
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Folate
+2220.8%
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Vitamin K
+∞%
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Vitamin C
+100%
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Vitamin B6
+51.4%
Equal in Vitamin A - 68
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+658.1%
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Fats
+2920%
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Carbs
+145.8%
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Other
+43.7%
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Water
+804.9%
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 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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Protein
+658.1%
Contains
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Fats
+2920%
Contains
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Carbs
+145.8%
Contains
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Other
+43.7%
Contains
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Water
+804.9%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+27440%
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Polyunsaturated fat
+2968.5%
Contains
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Saturated Fat
-92.4%
Saturated Fat:
0.603 g
Monounsaturated Fat:
1.377 g
Polyunsaturated fat:
2.731 g
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
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Monounsaturated Fat
+27440%
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Polyunsaturated fat
+2968.5%
Contains
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Saturated Fat
-92.4%
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 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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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 50.75g | 24.11g |
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| Protein | 20.47g | 2.7g |
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| Fats | 6.04g | 0.2g |
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| Carbs | 62.95g | 25.61g |
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| Calories | 378kcal | 115kcal |
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| Sugar | 10.7g | 17.16g |
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| Fiber | 12.2g | 1.5g |
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| Calcium | 57mg | 18mg |
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| Iron | 4.31mg | 1.69mg |
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| Magnesium | 79mg | 10mg |
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| Phosphorus | 252mg | 140mg |
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| Potassium | 718mg | 1806mg |
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| Sodium | 24mg | 14mg |
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| Zinc | 2.76mg | 3.73mg |
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| Copper | 0.656mg | 0.644mg |
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| Manganese | 21.306mg |
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| Selenium | 0µg | 0.7µg |
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| Vitamin A | 67IU | 68IU |
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| Vitamin A RAE | 3µg | 3µg | |
| Vitamin E | 0.82mg | 0.5mg |
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| Vitamin C | 4mg | 8mg |
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| Vitamin B1 | 0.477mg | 0.05mg |
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| Vitamin B2 | 0.212mg | 0.18mg |
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| Vitamin B3 | 1.541mg | 0.9mg |
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| Vitamin B5 | 1.588mg |
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| Vitamin B6 | 0.535mg | 0.81mg |
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| Folate | 557µg | 24µg |
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| Vitamin K | 9µg | 0µg |
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| Tryptophan | 0.2mg |
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| Threonine | 0.766mg |
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| Isoleucine | 0.882mg |
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| Leucine | 1.465mg |
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| Lysine | 1.377mg |
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| Methionine | 0.27mg |
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| Phenylalanine | 1.103mg |
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| Valine | 0.865mg |
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| Histidine | 0.566mg |
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| Saturated Fat | 0.603g | 0.046g |
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| Monounsaturated Fat | 1.377g | 0.005g |
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| Polyunsaturated fat | 2.731g | 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
74%
26%
Minerals Daily Need Coverage Score
348%
62%
Comparison summary
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.557g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 4)
Which food is cheaper?
Heart of palm is cheaper (difference - $1)
Which food is lower in Sugar?
Chickpea raw is lower in Sugar (difference - 6.46g)
Which food is richer in minerals?
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)