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

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Important differences between Black pepper and Heart of palm

  • Black pepper has more Vitamin K, Iron, Fiber, Copper, Calcium, and Magnesium, however, Heart of palm is richer in Vitamin B6, Zinc, Potassium, and Vitamin C.
  • Black pepper's daily need coverage for Vitamin K is 136% more.
  • Black pepper contains 25 times more Calcium than Heart of palm. Black pepper contains 443mg of Calcium, while Heart of palm contains 18mg.

The food varieties used in the comparison are Spices, pepper, black and Hearts of palm, raw.

Infographic

Black pepper 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
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 +1610%
Contains more CalciumCalcium +2361.1%
Contains more IronIron +474.6%
Contains more CopperCopper +106.5%
Contains more PhosphorusPhosphorus +12.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +600%
Contains more PotassiumPotassium +35.9%
Contains more ZincZinc +213.4%
Contains less SodiumSodium -30%

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% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
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% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +704.4%
Contains more Vitamin EVitamin E +108%
Contains more Vitamin B1Vitamin B1 +116%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +178.4%
Contains more FolateFolate +41.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 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 +284.8%
Contains more FatsFats +1530%
Contains more CarbsCarbs +149.7%
Contains more OtherOther +399.5%
Contains more WaterWater +457.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 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 +14680%
Contains more Poly. FatPolyunsaturated fat +1021.3%
Contains less Sat. FatSaturated Fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Heart of palm Opinion
Calories 251kcal 115kcal Black pepper
Protein 10.39g 2.7g Black pepper
Fats 3.26g 0.2g Black pepper
Vitamin C 0mg 8mg Heart of palm
Net carbs 38.65g 24.11g Black pepper
Carbs 63.95g 25.61g Black pepper
Magnesium 171mg 10mg Black pepper
Calcium 443mg 18mg Black pepper
Potassium 1329mg 1806mg Heart of palm
Iron 9.71mg 1.69mg Black pepper
Sugar 0.64g 17.16g Black pepper
Fiber 25.3g 1.5g Black pepper
Copper 1.33mg 0.644mg Black pepper
Zinc 1.19mg 3.73mg Heart of palm
Phosphorus 158mg 140mg Black pepper
Sodium 20mg 14mg Heart of palm
Vitamin A 547IU 68IU Black pepper
Vitamin A 27µg 3µg Black pepper
Vitamin E 1.04mg 0.5mg Black pepper
Manganese 12.753mg Black pepper
Selenium 4.9µg 0.7µg Black pepper
Vitamin B1 0.108mg 0.05mg Black pepper
Vitamin B2 0.18mg 0.18mg
Vitamin B3 1.143mg 0.9mg Black pepper
Vitamin B5 1.399mg Black pepper
Vitamin B6 0.291mg 0.81mg Heart of palm
Vitamin K 163.7µg 0µg Black pepper
Folate 17µg 24µg Heart of palm
Choline 11.3mg 0mg Black pepper
Saturated Fat 1.392g 0.046g Heart of palm
Monounsaturated Fat 0.739g 0.005g Black pepper
Polyunsaturated fat 0.998g 0.089g Black pepper
Tryptophan 0.058mg Black pepper
Threonine 0.244mg Black pepper
Isoleucine 0.366mg Black pepper
Leucine 1.014mg Black pepper
Lysine 0.244mg Black pepper
Methionine 0.096mg Black pepper
Phenylalanine 0.446mg Black pepper
Valine 0.547mg Black pepper
Histidine 0.159mg Black pepper
Fructose 0.23g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
56%
Black pepper
24%
Heart of palm
Minerals Daily Need Coverage Score
297%
Black pepper
62%
Heart of palm

Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 1.346g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.5)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 16.52g)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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 pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.