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  6. Black gram vs. Heart of palm

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

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A recap on differences between Black gram and Heart of palm

  • Black gram has more Iron, Fiber, Magnesium, Folate, Copper, Phosphorus, Vitamin B1, and Selenium, however, Heart of palm is higher in Vitamin B6, and Potassium.
  • Black gram covers your daily Iron needs 74% more than Heart of palm.
  • Heart of palm contains 27 times less Magnesium than Black gram. Black gram contains 267mg of Magnesium, while Heart of palm contains 10mg.

Food varieties used in this article are Mungo beans, mature seeds, raw and Hearts of palm, raw.

Infographic

Black gram 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.
Black gram
Black gram
7
:
3
Heart of palm
Heart of palm
Contains more Calcium +666.7%
Contains more Iron +347.9%
Contains more Magnesium +2570%
Contains more Phosphorus +170.7%
Contains more Copper +52.3%
Contains more Selenium +1071.4%
Contains more Potassium +83.7%
Contains less Sodium -63.2%
Contains more Zinc +11.3%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Heart of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +666.7%
Contains more Iron +347.9%
Contains more Magnesium +2570%
Contains more Phosphorus +170.7%
Contains more Copper +52.3%
Contains more Selenium +1071.4%
Contains more Potassium +83.7%
Contains less Sodium -63.2%
Contains more Zinc +11.3%

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.
Black gram
Black gram
5
:
5
Heart of palm
Heart of palm
Contains more Vitamin B1 +446%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B3 +60.8%
Contains more Folate +800%
Contains more Vitamin A +195.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +188.3%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Heart of palm
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 +446%
Contains more Vitamin B2 +41.1%
Contains more Vitamin B3 +60.8%
Contains more Folate +800%
Contains more Vitamin A +195.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +188.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Heart of palm
Heart of palm
Contains more Protein +833.7%
Contains more Fats +720%
Contains more Carbs +130.3%
Contains more Other +68.8%
Contains more Water +543.5%
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Heart of palm
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 Protein +833.7%
Contains more Fats +720%
Contains more Carbs +130.3%
Contains more Other +68.8%
Contains more Water +543.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
2
:
1
Heart of palm
Heart of palm
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +1103.4%
Contains less Saturated Fat -59.6%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Heart of palm
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +1103.4%
Contains less Saturated Fat -59.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Heart of palm Opinion
Net carbs 40.69g 24.11g Black gram
Protein 25.21g 2.7g Black gram
Fats 1.64g 0.2g Black gram
Carbs 58.99g 25.61g Black gram
Calories 341kcal 115kcal Black gram
Sugar 17.16g Black gram
Fiber 18.3g 1.5g Black gram
Calcium 138mg 18mg Black gram
Iron 7.57mg 1.69mg Black gram
Magnesium 267mg 10mg Black gram
Phosphorus 379mg 140mg Black gram
Potassium 983mg 1806mg Heart of palm
Sodium 38mg 14mg Heart of palm
Zinc 3.35mg 3.73mg Heart of palm
Copper 0.981mg 0.644mg Black gram
Manganese 1.527mg Black gram
Selenium 8.2µg 0.7µg Black gram
Vitamin A 23IU 68IU Heart of palm
Vitamin A RAE 1µg 3µg Heart of palm
Vitamin E 0.5mg Heart of palm
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.273mg 0.05mg Black gram
Vitamin B2 0.254mg 0.18mg Black gram
Vitamin B3 1.447mg 0.9mg Black gram
Vitamin B5 0.906mg Black gram
Vitamin B6 0.281mg 0.81mg Heart of palm
Folate 216µg 24µg Black gram
Tryptophan 0.263mg Black gram
Threonine 0.875mg Black gram
Isoleucine 1.287mg Black gram
Leucine 2.089mg Black gram
Lysine 1.674mg Black gram
Methionine 0.367mg Black gram
Phenylalanine 1.473mg Black gram
Valine 1.416mg Black gram
Histidine 0.706mg Black gram
Saturated Fat 0.114g 0.046g Heart of palm
Monounsaturated Fat 0.085g 0.005g Black gram
Polyunsaturated fat 1.071g 0.089g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Black gram
26%
Heart of palm
Minerals Daily Need Coverage Score
143%
Black gram
62%
Heart of palm

Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 11)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 17.16g)
Which food is richer in minerals?
Black gram
Black gram 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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.