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Carob vs. Heart of palm — In-Depth Nutrition Comparison

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Summary of differences between carob and heart of palm

  • Carob has more calcium, vitamin B12, fiber, selenium, and vitamin E, while heart of palm has more vitamin B6, copper, potassium, and vitamin C.
  • Carob covers your daily need for saturated fat, 145% more than heart of palm.
  • The amount of saturated fat in heart of palm is lower.

These are the specific foods used in this comparison Candies, carob, unsweetened and Hearts of palm, raw.

Infographic

Carob 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.
Carob
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 91% 56% 48% 61% 96% 54% 14% 18% 28%
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 +260%
Contains more CalciumCalcium +1583.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +642.9%
Contains more PotassiumPotassium +185.3%
Contains more IronIron +31%
Contains more CopperCopper +251.9%
Contains more PhosphorusPhosphorus +11.1%
Contains less SodiumSodium -86.9%
~equal in Zinc ~3.73mg

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.
Carob
7
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 1.7% 0.33% 31% 0% 25% 41% 20% 45% 30% 35% 19% 16% 10%
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 EVitamin E +214%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +523.1%
Contains more FolateFolate +14.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.18mg

All nutrients comparison - raw data values

Nutrient Carob Heart of palm DV% diff.
Saturated fat 29.018g 0.046g 132%
Vitamin B6 0.13mg 0.81mg 52%
Copper 0.183mg 0.644mg 51%
Fats 31.36g 0.2g 48%
Potassium 633mg 1806mg 35%
Calcium 303mg 18mg 29%
Calories 540kcal 115kcal 21%
Vitamin B5 0.75mg 15%
Vitamin B12 0.28µg 0µg 12%
Protein 8.15g 2.7g 11%
Carbs 56.29g 25.61g 10%
Fiber 3.8g 1.5g 9%
Vitamin C 0.5mg 8mg 8%
Selenium 5.2µg 0.7µg 8%
Vitamin E 1.57mg 0.5mg 7%
Manganese 0.14mg 6%
Magnesium 36mg 10mg 6%
Vitamin K 7.7µg 0µg 6%
Iron 1.29mg 1.69mg 5%
Vitamin B1 0.1mg 0.05mg 4%
Sodium 107mg 14mg 4%
Choline 19mg 0mg 3%
Phosphorus 126mg 140mg 2%
Zinc 3.53mg 3.73mg 2%
Vitamin B3 1.04mg 0.9mg 1%
Folate 21µg 24µg 1%
Monounsaturated fat 0.483g 0.005g 1%
Polyunsaturated fat 0.295g 0.089g 1%
Net carbs 52.49g 24.11g N/A
Cholesterol 1mg 0mg 0%
Sugar 34.11g 17.16g N/A
Vitamin A 1µg 3µg 0%
Vitamin B2 0.178mg 0.18mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carob
4
8% 31% 56% 3%
Protein: 8.15 g
Fats: 31.36 g
Carbs: 56.29 g
Water: 1.54 g
Other: 2.66 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 +201.9%
Contains more FatsFats +15580%
Contains more CarbsCarbs +119.8%
Contains more OtherOther +33.7%
Contains more WaterWater +4413%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carob
2
97%
Saturated fat: Sat. Fat 29.018 g
Monounsaturated fat: Mono. Fat 0.483 g
Polyunsaturated fat: Poly. Fat 0.295 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 +9560%
Contains more Poly. FatPolyunsaturated fat +231.5%
Contains less Sat. FatSaturated fat -99.8%

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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. Carob - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167973/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.