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

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The main differences between chocolate and heart of palm

  • Chocolate has more iron, copper, magnesium, fiber, and vitamin B12; however, heart of palm has more vitamin B6, potassium, zinc, and vitamin B2.
  • Daily need coverage for saturated fat for chocolate is 92% higher.
  • Heart of palm is lower in saturated fat.

Food types used in this article are Chocolate, dark, 45- 59% cacao solids and Hearts of palm, raw.

Infographic

Chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +1360%
Contains more CalciumCalcium +211.1%
Contains more IronIron +374.6%
Contains more CopperCopper +59.6%
Contains more PhosphorusPhosphorus +47.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +328.6%
Contains more PotassiumPotassium +223.1%
Contains more ZincZinc +85.6%
Contains less SodiumSodium -41.7%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 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 B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +260%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B6Vitamin B6 +1828.6%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Chocolate Heart of palm DV% diff.
Saturated fat 18.519g 0.046g 84%
Iron 8.02mg 1.69mg 79%
Manganese 1.419mg 62%
Vitamin B6 0.042mg 0.81mg 59%
Fats 31.28g 0.2g 48%
Copper 1.028mg 0.644mg 43%
Potassium 559mg 1806mg 37%
Magnesium 146mg 10mg 32%
Monounsaturated fat 9.54g 0.005g 24%
Fiber 7g 1.5g 22%
Calories 546kcal 115kcal 22%
Zinc 2.01mg 3.73mg 16%
Carbs 61.17g 25.61g 12%
Caffeine 43mg 0mg 11%
Vitamin B2 0.05mg 0.18mg 10%
Vitamin B12 0.23µg 0µg 10%
Phosphorus 206mg 140mg 9%
Vitamin C 8mg 9%
Vitamin K 8.1µg 0µg 7%
Polyunsaturated fat 1.092g 0.089g 7%
Vitamin B5 0.297mg 6%
Folate 24µg 6%
Calcium 56mg 18mg 4%
Protein 4.88g 2.7g 4%
Selenium 3µg 0.7µg 4%
Cholesterol 8mg 0mg 3%
Vitamin B1 0.025mg 0.05mg 2%
Vitamin B3 0.725mg 0.9mg 1%
Net carbs 54.17g 24.11g N/A
Sugar 47.9g 17.16g N/A
Sodium 24mg 14mg 0%
Vitamin E 0.54mg 0.5mg 0%
Vitamin A 2µg 3µg 0%
Trans fat 0.112g 0g N/A
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +80.7%
Contains more FatsFats +15540%
Contains more CarbsCarbs +138.9%
Contains more WaterWater +7064.9%
Contains more OtherOther +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +190700%
Contains more Poly. FatPolyunsaturated fat +1127%
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.