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  6. Black turtle bean vs. Heart of palm

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

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How are Black turtle bean and Heart of palm different?

  • Black turtle bean is richer in Folate, Iron, Vitamin B1, Fiber, Phosphorus, Copper, Magnesium, and Calcium, while Heart of palm is higher in Vitamin B6, and Zinc.
  • Black turtle bean covers your daily need of Folate 105% more than Heart of palm.
  • Black turtle bean contains 18 times more Vitamin B1 than Heart of palm. Black turtle bean contains 0.9mg of Vitamin B1, while Heart of palm contains 0.05mg.

Beans, black turtle, mature seeds, raw and Hearts of palm, raw types were used in this article.

Infographic

Black turtle 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +788.9%
Contains more IronIron +414.8%
Contains more CopperCopper +55.3%
Contains more PhosphorusPhosphorus +214.3%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +357.1%
Contains more PotassiumPotassium +20.4%
Contains more ZincZinc +69.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B3Vitamin B3 +117.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1750%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B6Vitamin B6 +183.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
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 ProteinProtein +687%
Contains more FatsFats +350%
Contains more CarbsCarbs +147%
Contains more OtherOther +80.9%
Contains more WaterWater +531.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
33% 4% 64%
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 +1460%
Contains more Poly. FatPolyunsaturated fat +334.8%
Contains less Sat. FatSaturated Fat -80.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean Heart of palm
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Black turtle bean Heart of palm Opinion
Calories 339kcal 115kcal Black turtle bean
Protein 21.25g 2.7g Black turtle bean
Fats 0.9g 0.2g Black turtle bean
Vitamin C 0mg 8mg Heart of palm
Net carbs 47.75g 24.11g Black turtle bean
Carbs 63.25g 25.61g Black turtle bean
Magnesium 160mg 10mg Black turtle bean
Calcium 160mg 18mg Black turtle bean
Potassium 1500mg 1806mg Heart of palm
Iron 8.7mg 1.69mg Black turtle bean
Sugar 2.12g 17.16g Black turtle bean
Fiber 15.5g 1.5g Black turtle bean
Copper 1mg 0.644mg Black turtle bean
Zinc 2.2mg 3.73mg Heart of palm
Phosphorus 440mg 140mg Black turtle bean
Sodium 9mg 14mg Black turtle bean
Vitamin A 17IU 68IU Heart of palm
Vitamin A 0µg 3µg Heart of palm
Vitamin E 0.21mg 0.5mg Heart of palm
Manganese 1mg Black turtle bean
Selenium 3.2µg 0.7µg Black turtle bean
Vitamin B1 0.9mg 0.05mg Black turtle bean
Vitamin B2 0.193mg 0.18mg Black turtle bean
Vitamin B3 1.955mg 0.9mg Black turtle bean
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.286mg 0.81mg Heart of palm
Vitamin K 5.6µg 0µg Black turtle bean
Folate 444µg 24µg Black turtle bean
Saturated Fat 0.232g 0.046g Heart of palm
Monounsaturated Fat 0.078g 0.005g Black turtle bean
Polyunsaturated fat 0.387g 0.089g Black turtle bean
Tryptophan 0.252mg Black turtle bean
Threonine 0.894mg Black turtle bean
Isoleucine 0.938mg Black turtle bean
Leucine 1.697mg Black turtle bean
Lysine 1.459mg Black turtle bean
Methionine 0.32mg Black turtle bean
Phenylalanine 1.149mg Black turtle bean
Valine 1.112mg Black turtle bean
Histidine 0.592mg Black turtle bean

Which food is preferable for your diet?

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

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
60%
Black turtle bean
24%
Heart of palm
Minerals Daily Need Coverage Score
135%
Black turtle bean
62%
Heart of palm

Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.186g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.6)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 15.04g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Black turtle bean
Black turtle 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.