Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chickpeas
  5. Compare
  6. Chickpeas vs. Heart of palm

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

Compare

How are chickpeas and heart of palm different?

  • Chickpeas are 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 for 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
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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
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 +380%
Contains more CalciumCalcium +172.2%
Contains more IronIron +71%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +428.6%
Contains more PotassiumPotassium +520.6%
Contains more CopperCopper +83%
Contains more ZincZinc +143.8%

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
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 +132%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +616.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +515.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +71.1%
Contains more Vitamin B6Vitamin B6 +482.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpeas Heart of palm DV% diff.
Vitamin B6 0.139mg 0.81mg 52%
Potassium 291mg 1806mg 45%
Manganese 1.03mg 45%
Folate 172µg 24µg 37%
Copper 0.352mg 0.644mg 32%
Fiber 7.6g 1.5g 24%
Zinc 1.53mg 3.73mg 20%
Iron 2.89mg 1.69mg 15%
Protein 8.86g 2.7g 12%
Vitamin B2 0.063mg 0.18mg 9%
Magnesium 48mg 10mg 9%
Choline 42.8mg 0mg 8%
Polyunsaturated fat 1.156g 0.089g 7%
Vitamin C 1.3mg 8mg 7%
Vitamin B5 0.286mg 6%
Vitamin B1 0.116mg 0.05mg 6%
Selenium 3.7µg 0.7µg 5%
Phosphorus 168mg 140mg 4%
Fats 2.59g 0.2g 4%
Calcium 49mg 18mg 3%
Vitamin K 4µg 0µg 3%
Calories 164kcal 115kcal 2%
Vitamin B3 0.526mg 0.9mg 2%
Vitamin E 0.35mg 0.5mg 1%
Carbs 27.42g 25.61g 1%
Saturated fat 0.269g 0.046g 1%
Monounsaturated fat 0.583g 0.005g 1%
Net carbs 19.82g 24.11g N/A
Sugar 4.8g 17.16g N/A
Sodium 7mg 14mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.085mg 0%
Threonine 0.329mg 0%
Isoleucine 0.38mg 0%
Leucine 0.631mg 0%
Lysine 0.593mg 0%
Methionine 0.116mg 0%
Phenylalanine 0.475mg 0%
Valine 0.372mg 0%
Histidine 0.244mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +228.1%
Contains more FatsFats +1195%
Contains more WaterWater +15.4%
Contains more OtherOther +116.3%
~equal in Carbs ~25.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 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 +11560%
Contains more Poly. FatPolyunsaturated fat +1198.9%
Contains less Sat. FatSaturated fat -82.9%

People also compare

Chickpeas
Chickpeas vs Hummus
Hummus
Chickpeas
Chickpeas vs Pea raw
Pea raw
Chickpeas
Chickpeas vs Bean raw
Bean raw
Heart of palm
Heart of palm vs Olive
Olive
Heart of palm
Heart of palm vs Dates
Dates
Heart of palm
Heart of palm vs Provolone
Provolone

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.