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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 the 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.
  • The glycemic index of black gram is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +2570%
Contains more CalciumCalcium +666.7%
Contains more IronIron +347.9%
Contains more CopperCopper +52.3%
Contains more PhosphorusPhosphorus +170.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1071.4%
Contains more PotassiumPotassium +83.7%
Contains more ZincZinc +11.3%
Contains less SodiumSodium -63.2%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 +446%
Contains more Vitamin B2Vitamin B2 +41.1%
Contains more Vitamin B3Vitamin B3 +60.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +188.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Black gram Heart of palm DV% diff.
Iron 7.57mg 1.69mg 74%
Fiber 18.3g 1.5g 67%
Manganese 1.527mg 66%
Magnesium 267mg 10mg 61%
Folate 216µg 24µg 48%
Protein 25.21g 2.7g 45%
Vitamin B6 0.281mg 0.81mg 41%
Copper 0.981mg 0.644mg 37%
Phosphorus 379mg 140mg 34%
Potassium 983mg 1806mg 24%
Vitamin B1 0.273mg 0.05mg 19%
Vitamin B5 0.906mg 18%
Selenium 8.2µg 0.7µg 14%
Calcium 138mg 18mg 12%
Calories 341kcal 115kcal 11%
Carbs 58.99g 25.61g 11%
Vitamin C 0mg 8mg 9%
Polyunsaturated fat 1.071g 0.089g 7%
Vitamin B2 0.254mg 0.18mg 6%
Vitamin E 0.5mg 3%
Zinc 3.35mg 3.73mg 3%
Vitamin B3 1.447mg 0.9mg 3%
Fats 1.64g 0.2g 2%
Sodium 38mg 14mg 1%
Net carbs 40.69g 24.11g N/A
Sugar 17.16g N/A
Vitamin A 1µg 3µg 0%
Saturated fat 0.114g 0.046g 0%
Monounsaturated fat 0.085g 0.005g 0%
Tryptophan 0.263mg 0%
Threonine 0.875mg 0%
Isoleucine 1.287mg 0%
Leucine 2.089mg 0%
Lysine 1.674mg 0%
Methionine 0.367mg 0%
Phenylalanine 1.473mg 0%
Valine 1.416mg 0%
Histidine 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +833.7%
Contains more FatsFats +720%
Contains more CarbsCarbs +130.3%
Contains more OtherOther +68.8%
Contains more WaterWater +543.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 +1600%
Contains more Poly. FatPolyunsaturated fat +1103.4%
Contains less Sat. FatSaturated fat -59.6%

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.