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  6. Cocoa bean vs. Heart of palm

Cocoa bean vs. Heart of palm — In-Depth Nutrition Comparison

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How are Cocoa bean and Heart of palm different?

  • Cocoa bean is richer in Copper, Iron, Fiber, Magnesium, Phosphorus, Zinc, Selenium, and Vitamin B2, while Heart of palm is higher in Vitamin B6.
  • Cocoa bean covers your daily need of Copper 329% more than Heart of palm.
  • Cocoa bean contains 169 times more Saturated Fat than Heart of palm. Cocoa bean contains 7.76g of Saturated Fat, while Heart of palm contains 0.046g.

Cocoa, dry powder, unsweetened, processed with alkali and Hearts of palm, raw types were used in this article.

Infographic

Cocoa bean 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.
Cocoa bean
Cocoa bean
9
:
1
Heart of palm
Heart of palm
Contains more Calcium +516.7%
Contains more Iron +818.3%
Contains more Magnesium +4660%
Contains more Phosphorus +420%
Contains more Potassium +38.9%
Contains more Zinc +70.8%
Contains more Copper +460.1%
Contains more Selenium +1785.7%
Contains less Sodium -26.3%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Heart of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +516.7%
Contains more Iron +818.3%
Contains more Magnesium +4660%
Contains more Phosphorus +420%
Contains more Potassium +38.9%
Contains more Zinc +70.8%
Contains more Copper +460.1%
Contains more Selenium +1785.7%
Contains less Sodium -26.3%

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.
Cocoa bean
Cocoa bean
6
:
4
Heart of palm
Heart of palm
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +166.7%
Contains more Folate +33.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +586.4%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Heart of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +155.6%
Contains more Vitamin B3 +166.7%
Contains more Folate +33.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +586.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cocoa bean
Cocoa bean
4
:
1
Heart of palm
Heart of palm
Contains more Protein +570.4%
Contains more Fats +6450%
Contains more Carbs +127.6%
Contains more Other +292%
Contains more Water +2474.1%
Cocoa bean
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Heart of palm
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 Protein +570.4%
Contains more Fats +6450%
Contains more Carbs +127.6%
Contains more Other +292%
Contains more Water +2474.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cocoa bean
Cocoa bean
2
:
1
Heart of palm
Heart of palm
Contains more Monounsaturated Fat +87700%
Contains more Polyunsaturated fat +371.9%
Contains less Saturated Fat -99.4%
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Heart of palm
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +87700%
Contains more Polyunsaturated fat +371.9%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cocoa bean Heart of palm
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cocoa bean Heart of palm Opinion
Net carbs 28.5g 24.11g Cocoa bean
Protein 18.1g 2.7g Cocoa bean
Fats 13.1g 0.2g Cocoa bean
Carbs 58.3g 25.61g Cocoa bean
Calories 220kcal 115kcal Cocoa bean
Sugar 1.76g 17.16g Cocoa bean
Fiber 29.8g 1.5g Cocoa bean
Calcium 111mg 18mg Cocoa bean
Iron 15.52mg 1.69mg Cocoa bean
Magnesium 476mg 10mg Cocoa bean
Phosphorus 728mg 140mg Cocoa bean
Potassium 2509mg 1806mg Cocoa bean
Sodium 19mg 14mg Heart of palm
Zinc 6.37mg 3.73mg Cocoa bean
Copper 3.607mg 0.644mg Cocoa bean
Manganese 3.737mg Cocoa bean
Selenium 13.2µg 0.7µg Cocoa bean
Vitamin A 0IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0.1mg 0.5mg Heart of palm
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.11mg 0.05mg Cocoa bean
Vitamin B2 0.46mg 0.18mg Cocoa bean
Vitamin B3 2.4mg 0.9mg Cocoa bean
Vitamin B5 0.254mg Cocoa bean
Vitamin B6 0.118mg 0.81mg Heart of palm
Folate 32µg 24µg Cocoa bean
Vitamin K 2.4µg 0µg Cocoa bean
Tryptophan 0.271mg Cocoa bean
Threonine 0.716mg Cocoa bean
Isoleucine 0.701mg Cocoa bean
Leucine 1.097mg Cocoa bean
Lysine 0.907mg Cocoa bean
Methionine 0.187mg Cocoa bean
Phenylalanine 0.869mg Cocoa bean
Valine 1.086mg Cocoa bean
Histidine 0.312mg Cocoa bean
Saturated Fat 7.76g 0.046g Heart of palm
Monounsaturated Fat 4.39g 0.005g Cocoa bean
Polyunsaturated fat 0.42g 0.089g Cocoa bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa bean Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Cocoa bean
26%
Heart of palm
Minerals Daily Need Coverage Score
343%
Cocoa bean
62%
Heart of palm

Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 7.714g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.6)
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 15.4g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Cocoa bean
Cocoa bean 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.

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.