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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +788.9%
Contains more Iron +414.8%
Contains more Magnesium +1500%
Contains more Phosphorus +214.3%
Contains less Sodium -35.7%
Contains more Copper +55.3%
Contains more Potassium +20.4%
Contains more Zinc +69.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
Contains more Calcium +788.9%
Contains more Iron +414.8%
Contains more Magnesium +1500%
Contains more Phosphorus +214.3%
Contains less Sodium -35.7%
Contains more Copper +55.3%
Contains more Potassium +20.4%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +1700%
Contains more Vitamin B3 +117.2%
Contains more Folate +1750%
Contains more Vitamin K +∞%
Contains more Vitamin A +300%
Contains more Vitamin E +138.1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +183.2%
Equal in Vitamin B2 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
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 +1700%
Contains more Vitamin B3 +117.2%
Contains more Folate +1750%
Contains more Vitamin K +∞%
Contains more Vitamin A +300%
Contains more Vitamin E +138.1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +183.2%
Equal in Vitamin B2 - 0.18

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black turtle bean Heart of palm Opinion
Net carbs 47.75g 24.11g Black turtle bean
Protein 21.25g 2.7g Black turtle bean
Fats 0.9g 0.2g Black turtle bean
Carbs 63.25g 25.61g Black turtle bean
Calories 339kcal 115kcal Black turtle bean
Starch g g
Fructose g g
Sugar 2.12g 17.16g Black turtle bean
Fiber 15.5g 1.5g Black turtle bean
Calcium 160mg 18mg Black turtle bean
Iron 8.7mg 1.69mg Black turtle bean
Magnesium 160mg 10mg Black turtle bean
Phosphorus 440mg 140mg Black turtle bean
Potassium 1500mg 1806mg Heart of palm
Sodium 9mg 14mg Black turtle bean
Zinc 2.2mg 3.73mg Heart of palm
Copper 1mg 0.644mg Black turtle bean
Vitamin A 17IU 68IU Heart of palm
Vitamin E 0.21mg 0.5mg Heart of palm
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 8mg Heart of palm
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 mg Black turtle bean
Vitamin B6 0.286mg 0.81mg Heart of palm
Folate 444µg 24µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0µg Black turtle bean
Tryptophan 0.252mg mg Black turtle bean
Threonine 0.894mg mg Black turtle bean
Isoleucine 0.938mg mg Black turtle bean
Leucine 1.697mg mg Black turtle bean
Lysine 1.459mg mg Black turtle bean
Methionine 0.32mg mg Black turtle bean
Phenylalanine 1.149mg mg Black turtle bean
Valine 1.112mg mg Black turtle bean
Histidine 0.592mg mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Black turtle bean
26
Heart of palm
Mineral Summary Score
150
Black turtle bean
77
Heart of palm

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
128%
Black turtle bean
16%
Heart of palm
Carbohydrates
63%
Black turtle bean
26%
Heart of palm
Fats
4%
Black turtle bean
1%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.