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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.

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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 Iron +414.8%
Contains more Calcium +788.9%
Contains more Magnesium +1500%
Contains more Copper +55.3%
Contains more Phosphorus +214.3%
Contains less Sodium -35.7%
Contains more Potassium +20.4%
Contains more Zinc +69.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Contains more Iron +414.8%
Contains more Calcium +788.9%
Contains more Magnesium +1500%
Contains more Copper +55.3%
Contains more Phosphorus +214.3%
Contains less Sodium -35.7%
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 Vitamin K +∞%
Contains more Folate +1750%
Contains more Vitamin C +∞%
Contains more Vitamin A +300%
Contains more Vitamin E +138.1%
Contains more Vitamin B6 +183.2%
Equal in Vitamin B2 - 0.18
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin B1 +1700%
Contains more Vitamin B3 +117.2%
Contains more Vitamin K +∞%
Contains more Folate +1750%
Contains more Vitamin C +∞%
Contains more Vitamin A +300%
Contains more Vitamin E +138.1%
Contains more Vitamin B6 +183.2%
Equal in Vitamin B2 - 0.18

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 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

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

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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.

All nutrients comparison - raw data values

Nutrient Black turtle bean Heart of palm Opinion
Calories 339 115 Black turtle bean
Protein 21.25 2.7 Black turtle bean
Fats 0.9 0.2 Black turtle bean
Vitamin C 0 8 Heart of palm
Carbs 63.25 25.61 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.7 1.69 Black turtle bean
Calcium 160 18 Black turtle bean
Potassium 1500 1806 Heart of palm
Magnesium 160 10 Black turtle bean
Sugar 2.12 17.16 Black turtle bean
Fiber 15.5 1.5 Black turtle bean
Copper 1 0.644 Black turtle bean
Zinc 2.2 3.73 Heart of palm
Starch
Phosphorus 440 140 Black turtle bean
Sodium 9 14 Black turtle bean
Vitamin A 17 68 Heart of palm
Vitamin E 0.21 0.5 Heart of palm
Vitamin D 0 0
Vitamin B1 0.9 0.05 Black turtle bean
Vitamin B2 0.193 0.18 Black turtle bean
Vitamin B3 1.955 0.9 Black turtle bean
Vitamin B5 0.899 Black turtle bean
Vitamin B6 0.286 0.81 Heart of palm
Vitamin B12 0 0
Vitamin K 5.6 0 Black turtle bean
Folate 444 24 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.232 0.046 Heart of palm
Monounsaturated Fat 0.078 0.005 Black turtle bean
Polyunsaturated fat 0.387 0.089 Black turtle bean
Tryptophan 0.252 Black turtle bean
Threonine 0.894 Black turtle bean
Isoleucine 0.938 Black turtle bean
Leucine 1.697 Black turtle bean
Lysine 1.459 Black turtle bean
Methionine 0.32 Black turtle bean
Phenylalanine 1.149 Black turtle bean
Valine 1.112 Black turtle bean
Histidine 0.592 Black turtle bean
Fructose

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.