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

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How are Chickpeas and Heart of palm different?

  • Chickpeas is higher in Folate, Fiber, Iron, Magnesium, and Choline, however, Heart of palm is richer in Vitamin B6, Potassium, Copper, Zinc, and Vitamin B2.
  • Daily need coverage for Vitamin B6 from Heart of palm is 52% higher.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Hearts of palm, raw are the varieties used in this article.

Infographic

Chickpeas 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +172.2%
Contains more Iron +71%
Contains more Magnesium +380%
Contains more Phosphorus +20%
Contains less Sodium -50%
Contains more Selenium +428.6%
Contains more Potassium +520.6%
Contains more Zinc +143.8%
Contains more Copper +83%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +172.2%
Contains more Iron +71%
Contains more Magnesium +380%
Contains more Phosphorus +20%
Contains less Sodium -50%
Contains more Selenium +428.6%
Contains more Potassium +520.6%
Contains more Zinc +143.8%
Contains more Copper +83%

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.
:
Contains more Vitamin B1 +132%
Contains more Folate +616.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +151.9%
Contains more Vitamin E +42.9%
Contains more Vitamin C +515.4%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +71.1%
Contains more Vitamin B6 +482.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
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 +132%
Contains more Folate +616.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +151.9%
Contains more Vitamin E +42.9%
Contains more Vitamin C +515.4%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +71.1%
Contains more Vitamin B6 +482.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +228.1%
Contains more Fats +1195%
Contains more Water +15.4%
Contains more Other +116.3%
Equal in Carbs - 25.61
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 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 Protein +228.1%
Contains more Fats +1195%
Contains more Water +15.4%
Contains more Other +116.3%
Equal in Carbs - 25.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +11560%
Contains more Polyunsaturated fat +1198.9%
Contains less Saturated Fat -82.9%
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +11560%
Contains more Polyunsaturated fat +1198.9%
Contains less Saturated Fat -82.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Heart of palm Opinion
Net carbs 19.82g 24.11g Heart of palm
Protein 8.86g 2.7g Chickpeas
Fats 2.59g 0.2g Chickpeas
Carbs 27.42g 25.61g Chickpeas
Calories 164kcal 115kcal Chickpeas
Sugar 4.8g 17.16g Chickpeas
Fiber 7.6g 1.5g Chickpeas
Calcium 49mg 18mg Chickpeas
Iron 2.89mg 1.69mg Chickpeas
Magnesium 48mg 10mg Chickpeas
Phosphorus 168mg 140mg Chickpeas
Potassium 291mg 1806mg Heart of palm
Sodium 7mg 14mg Chickpeas
Zinc 1.53mg 3.73mg Heart of palm
Copper 0.352mg 0.644mg Heart of palm
Manganese 1.03mg Chickpeas
Selenium 3.7µg 0.7µg Chickpeas
Vitamin A 27IU 68IU Heart of palm
Vitamin A RAE 1µg 3µg Heart of palm
Vitamin E 0.35mg 0.5mg Heart of palm
Vitamin C 1.3mg 8mg Heart of palm
Vitamin B1 0.116mg 0.05mg Chickpeas
Vitamin B2 0.063mg 0.18mg Heart of palm
Vitamin B3 0.526mg 0.9mg Heart of palm
Vitamin B5 0.286mg Chickpeas
Vitamin B6 0.139mg 0.81mg Heart of palm
Folate 172µg 24µg Chickpeas
Vitamin K 4µg 0µg Chickpeas
Tryptophan 0.085mg Chickpeas
Threonine 0.329mg Chickpeas
Isoleucine 0.38mg Chickpeas
Leucine 0.631mg Chickpeas
Lysine 0.593mg Chickpeas
Methionine 0.116mg Chickpeas
Phenylalanine 0.475mg Chickpeas
Valine 0.372mg Chickpeas
Histidine 0.244mg Chickpeas
Saturated Fat 0.269g 0.046g Heart of palm
Monounsaturated Fat 0.583g 0.005g Chickpeas
Polyunsaturated fat 1.156g 0.089g Chickpeas

Which food is preferable for your diet?

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

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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
21%
Chickpeas
26%
Heart of palm
Minerals Daily Need Coverage Score
57%
Chickpeas
62%
Heart of palm

Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.223g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 4)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1)
Which food is lower in Sugar?
Chickpeas
Chickpeas is lower in Sugar (difference - 12.36g)
Which food contains less Sodium?
Chickpeas
Chickpeas contains less Sodium (difference - 7mg)
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.

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.