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Heart of palm vs Black turtle bean - In-Depth Nutrition Comparison

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How are Heart of palm and Black turtle bean different?

  • Heart of palm is richer in Vitamin B6 and Zinc, while Black turtle bean is higher in Folate, Iron, Vitamin B1, Fiber, Phosphorus, Copper, Magnesium and Calcium.
  • Black turtle bean covers your daily need of Folate 105% more than Heart of palm.
  • Heart of palm contains 3 times more Vitamin B6 than Black turtle bean. Heart of palm contains 0.81mg of Vitamin B6, while Black turtle bean contains 0.286mg.

Hearts of palm, raw and Beans, black turtle, mature seeds, raw types were used in this article.

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Heart of palm vs Black turtle bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +20.4%
Contains more Zinc +69.5%
Contains more Iron +414.8%
Contains more Calcium +788.9%
Contains more Magnesium +1500%
Contains more Copper +55.3%
Contains more Phosphorus +214.3%
Contains less Sodium -35.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 327% 48% 133% 115% 334% 60% 189% 2%
Contains more Potassium +20.4%
Contains more Zinc +69.5%
Contains more Iron +414.8%
Contains more Calcium +788.9%
Contains more Magnesium +1500%
Contains more Copper +55.3%
Contains more Phosphorus +214.3%
Contains less Sodium -35.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +300%
Contains more Vitamin E +138.1%
Contains more Vitamin B6 +183.2%
Contains more Vitamin B1 +1700%
Contains more Vitamin B3 +117.2%
Contains more Vitamin K +∞%
Contains more Folate +1750%
Equal in Vitamin B2 - 0.193
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 5% 0% 225% 45% 37% 54% 66% 0% 14% 334%
Contains more Vitamin C +∞%
Contains more Vitamin A +300%
Contains more Vitamin E +138.1%
Contains more Vitamin B6 +183.2%
Contains more Vitamin B1 +1700%
Contains more Vitamin B3 +117.2%
Contains more Vitamin K +∞%
Contains more Folate +1750%
Equal in Vitamin B2 - 0.193

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Heart of palm
65
Black turtle bean
Mineral Summary Score
77
Heart of palm
150
Black turtle bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Heart of palm
128%
Black turtle bean
Carbohydrates
26%
Heart of palm
63%
Black turtle bean
Fats
1%
Heart of palm
4%
Black turtle bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Heart of palm Black turtle bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Heart of palm Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.186g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.6)
Which food contains less Sugars?
Black turtle bean
Black turtle bean contains less Sugars (difference - 15.04g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Heart of palm Black turtle bean Opinion
Calories 115 339 Black turtle bean
Protein 2.7 21.25 Black turtle bean
Fats 0.2 0.9 Black turtle bean
Vitamin C 8 0 Heart of palm
Carbs 25.61 63.25 Black turtle bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.69 8.7 Black turtle bean
Calcium 18 160 Black turtle bean
Potassium 1806 1500 Heart of palm
Magnesium 10 160 Black turtle bean
Sugars 17.16 2.12 Black turtle bean
Fiber 1.5 15.5 Black turtle bean
Copper 0.644 1 Black turtle bean
Zinc 3.73 2.2 Heart of palm
Starch
Phosphorus 140 440 Black turtle bean
Sodium 14 9 Black turtle bean
Vitamin A 68 17 Heart of palm
Vitamin E 0.5 0.21 Heart of palm
Vitamin D 0 0
Vitamin B1 0.05 0.9 Black turtle bean
Vitamin B2 0.18 0.193 Black turtle bean
Vitamin B3 0.9 1.955 Black turtle bean
Vitamin B5 0.899 Black turtle bean
Vitamin B6 0.81 0.286 Heart of palm
Vitamin B12 0 0
Vitamin K 0 5.6 Black turtle bean
Folate 24 444 Black turtle bean
Trans Fat 0 0
Saturated Fat 0.046 0.232 Heart of palm
Monounsaturated Fat 0.005 0.078 Black turtle bean
Polyunsaturated fat 0.089 0.387 Black turtle bean
Tryptophan 0.252 Black turtle bean
Threonine 0.894 Black turtle bean
Isoleucine 0.938 Black turtle bean
Leucine 1.697 Black turtle bean
Lysine 1.459 Black turtle bean
Methionine 0.32 Black turtle bean
Phenylalanine 1.149 Black turtle bean
Valine 1.112 Black turtle bean
Histidine 0.592 Black turtle bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.