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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 for 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.
  • Heart of palm has a higher glycemic index (32) than black turtle bean (20).

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% 0% 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% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Black turtle bean Heart of palm DV% diff.
Folate 444µg 24µg 105%
Iron 8.7mg 1.69mg 88%
Vitamin B1 0.9mg 0.05mg 71%
Fiber 15.5g 1.5g 56%
Phosphorus 440mg 140mg 43%
Manganese 1mg 43%
Copper 1mg 0.644mg 40%
Vitamin B6 0.286mg 0.81mg 40%
Protein 21.25g 2.7g 37%
Magnesium 160mg 10mg 36%
Vitamin B5 0.899mg 18%
Calcium 160mg 18mg 14%
Zinc 2.2mg 3.73mg 14%
Carbs 63.25g 25.61g 13%
Calories 339kcal 115kcal 11%
Potassium 1500mg 1806mg 9%
Vitamin C 0mg 8mg 9%
Vitamin B3 1.955mg 0.9mg 7%
Vitamin K 5.6µg 0µg 5%
Selenium 3.2µg 0.7µg 5%
Vitamin E 0.21mg 0.5mg 2%
Polyunsaturated fat 0.387g 0.089g 2%
Fats 0.9g 0.2g 1%
Saturated fat 0.232g 0.046g 1%
Vitamin B2 0.193mg 0.18mg 1%
Net carbs 47.75g 24.11g N/A
Sugar 2.12g 17.16g N/A
Sodium 9mg 14mg 0%
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.078g 0.005g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 0%

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%

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.