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  6. Cocoa bean vs. Heart of palm

Cocoa bean vs. Heart of palm — In-Depth Nutrition Comparison

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How are cocoa bean and heart of palm different?

  • Cocoa bean is richer in copper, iron, fiber, magnesium, phosphorus, zinc, selenium, and vitamin B2, while heart of palm is higher in vitamin B6.
  • Cocoa bean covers your daily need for copper, 329% more than heart of palm.
  • Cocoa bean contains 169 times more saturated fat than heart of palm. Cocoa bean contains 7.76g of saturated fat, while heart of palm contains 0.046g.

Cocoa, dry powder, unsweetened, processed with alkali and Hearts of palm, raw types were used in this article.

Infographic

Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
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 +4660%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +38.9%
Contains more IronIron +818.3%
Contains more CopperCopper +460.1%
Contains more ZincZinc +70.8%
Contains more PhosphorusPhosphorus +420%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1785.7%
Contains less SodiumSodium -26.3%

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 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% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +155.6%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B6Vitamin B6 +586.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Heart of palm DV% diff.
Copper 3.607mg 0.644mg 329%
Iron 15.52mg 1.69mg 173%
Manganese 3.737mg 162%
Fiber 29.8g 1.5g 113%
Magnesium 476mg 10mg 111%
Phosphorus 728mg 140mg 84%
Vitamin B6 0.118mg 0.81mg 53%
Saturated fat 7.76g 0.046g 35%
Protein 18.1g 2.7g 31%
Zinc 6.37mg 3.73mg 24%
Selenium 13.2µg 0.7µg 23%
Vitamin B2 0.46mg 0.18mg 22%
Potassium 2509mg 1806mg 21%
Fats 13.1g 0.2g 20%
Caffeine 78mg 0mg 20%
Carbs 58.3g 25.61g 11%
Monounsaturated fat 4.39g 0.005g 11%
Calcium 111mg 18mg 9%
Vitamin C 0mg 8mg 9%
Vitamin B3 2.4mg 0.9mg 9%
Vitamin B5 0.254mg 5%
Calories 220kcal 115kcal 5%
Vitamin B1 0.11mg 0.05mg 5%
Vitamin E 0.1mg 0.5mg 3%
Vitamin K 2.4µg 0µg 2%
Folate 32µg 24µg 2%
Choline 11.4mg 0mg 2%
Polyunsaturated fat 0.42g 0.089g 2%
Net carbs 28.5g 24.11g N/A
Sugar 1.76g 17.16g N/A
Sodium 19mg 14mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.271mg 0%
Threonine 0.716mg 0%
Isoleucine 0.701mg 0%
Leucine 1.097mg 0%
Lysine 0.907mg 0%
Methionine 0.187mg 0%
Phenylalanine 0.869mg 0%
Valine 1.086mg 0%
Histidine 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 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 +570.4%
Contains more FatsFats +6450%
Contains more CarbsCarbs +127.6%
Contains more OtherOther +292%
Contains more WaterWater +2474.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 +87700%
Contains more Poly. FatPolyunsaturated fat +371.9%
Contains less Sat. FatSaturated fat -99.4%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.