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Heart of palm vs. Chocolate — In-Depth Nutrition Comparison

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The main differences between Heart of palm and Chocolate

  • Heart of palm has more Vitamin B6, Potassium, Zinc, and Vitamin B2, however, Chocolate has more Iron, Copper, Magnesium, Fiber, and Vitamin B12.
  • Daily need coverage for Saturated Fat from Chocolate is 92% higher.
  • Chocolate has 19 times less Vitamin B6 than Heart of palm. Heart of palm has 0.81mg of Vitamin B6, while Chocolate has 0.042mg.
  • Heart of palm is lower in Saturated Fat.

Food types used in this article are Hearts of palm, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Heart of palm vs Chocolate 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.
Contains more Potassium +223.1%
Contains less Sodium -41.7%
Contains more Zinc +85.6%
Contains more Calcium +211.1%
Contains more Iron +374.6%
Contains more Magnesium +1360%
Contains more Phosphorus +47.1%
Contains more Copper +59.6%
Contains more Selenium +328.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Potassium +223.1%
Contains less Sodium -41.7%
Contains more Zinc +85.6%
Contains more Calcium +211.1%
Contains more Iron +374.6%
Contains more Magnesium +1360%
Contains more Phosphorus +47.1%
Contains more Copper +59.6%
Contains more Selenium +328.6%

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 A +36%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B6 +1828.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.54
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin A +36%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +260%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B6 +1828.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +7064.9%
Contains more Other +17.1%
Contains more Protein +80.7%
Contains more Fats +15540%
Contains more Carbs +138.9%
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Water +7064.9%
Contains more Other +17.1%
Contains more Protein +80.7%
Contains more Fats +15540%
Contains more Carbs +138.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +190700%
Contains more Polyunsaturated fat +1127%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +190700%
Contains more Polyunsaturated fat +1127%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Heart of palm Chocolate Opinion
Net carbs 24.11g 54.17g Chocolate
Protein 2.7g 4.88g Chocolate
Fats 0.2g 31.28g Chocolate
Carbs 25.61g 61.17g Chocolate
Calories 115kcal 546kcal Chocolate
Sugar 17.16g 47.9g Heart of palm
Fiber 1.5g 7g Chocolate
Calcium 18mg 56mg Chocolate
Iron 1.69mg 8.02mg Chocolate
Magnesium 10mg 146mg Chocolate
Phosphorus 140mg 206mg Chocolate
Potassium 1806mg 559mg Heart of palm
Sodium 14mg 24mg Heart of palm
Zinc 3.73mg 2.01mg Heart of palm
Copper 0.644mg 1.028mg Chocolate
Manganese 1.419mg Chocolate
Selenium 0.7µg 3µg Chocolate
Vitamin A 68IU 50IU Heart of palm
Vitamin A RAE 3µg 2µg Heart of palm
Vitamin E 0.5mg 0.54mg Chocolate
Vitamin C 8mg Heart of palm
Vitamin B1 0.05mg 0.025mg Heart of palm
Vitamin B2 0.18mg 0.05mg Heart of palm
Vitamin B3 0.9mg 0.725mg Heart of palm
Vitamin B5 0.297mg Chocolate
Vitamin B6 0.81mg 0.042mg Heart of palm
Folate 24µg Heart of palm
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 0µg 8.1µg Chocolate
Cholesterol 0mg 8mg Heart of palm
Trans Fat 0g 0.112g Heart of palm
Saturated Fat 0.046g 18.519g Heart of palm
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 0.005g 9.54g Chocolate
Polyunsaturated fat 0.089g 1.092g Chocolate
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Chocolate
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
26%
Heart of palm
10%
Chocolate
Minerals Daily Need Coverage Score
62%
Heart of palm
116%
Chocolate

Comparison summary

Which food is lower in Sugar?
Heart of palm
Heart of palm is lower in Sugar (difference - 30.74g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 18.473g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.