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  6. Heart of palm vs. Black turtle bean

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 higher in vitamin B6, copper, potassium, zinc, and vitamin B2; however, black turtle bean is richer in fiber, folate, vitamin B1, iron, and magnesium.
  • Daily need coverage for vitamin B6 for heart of palm is 56% higher.
  • Heart of palm contains 5 times more zinc than black turtle bean. While heart of palm contains 3.73mg of zinc, black turtle bean contains only 0.76mg.
  • Black turtle bean has a lower glycemic index (20) than heart of palm (32).

Hearts of palm, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Heart of palm vs Black turtle bean 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more PotassiumPotassium +317.1%
Contains more CopperCopper +139.4%
Contains more ZincZinc +390.8%
Contains more MagnesiumMagnesium +390%
Contains more CalciumCalcium +205.6%
Contains more IronIron +68.6%
Contains less SodiumSodium -78.6%
Contains more SeleniumSelenium +71.4%
~equal in Phosphorus ~152mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 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 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +221.4%
Contains more Vitamin B3Vitamin B3 +70.8%
Contains more Vitamin B6Vitamin B6 +951.9%
Contains more Vitamin EVitamin E +74%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +258.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Black turtle bean DV% diff.
Vitamin B6 0.81mg 0.077mg 56%
Copper 0.644mg 0.269mg 42%
Potassium 1806mg 433mg 40%
Zinc 3.73mg 0.76mg 27%
Fiber 1.5g 8.3g 27%
Folate 24µg 86µg 16%
Iron 1.69mg 2.85mg 15%
Vitamin B1 0.05mg 0.225mg 15%
Manganese 0.327mg 14%
Protein 2.7g 8.18g 11%
Vitamin B2 0.18mg 0.056mg 10%
Magnesium 10mg 49mg 9%
Vitamin C 8mg 0mg 9%
Choline 0mg 32.6mg 6%
Vitamin B5 0.26mg 5%
Calcium 18mg 55mg 4%
Vitamin K 0µg 3.3µg 3%
Phosphorus 140mg 152mg 2%
Vitamin B3 0.9mg 0.527mg 2%
Vitamin E 0.5mg 0.87mg 2%
Calories 115kcal 130kcal 1%
Selenium 0.7µg 1.2µg 1%
Fats 0.2g 0.35g 0%
Carbs 25.61g 24.35g 0%
Net carbs 24.11g 16.05g N/A
Sugar 17.16g 0.32g N/A
Sodium 14mg 3mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.046g 0.089g 0%
Monounsaturated fat 0.005g 0.03g 0%
Polyunsaturated fat 0.089g 0.149g 0%
Tryptophan 0.097mg 0%
Threonine 0.344mg 0%
Isoleucine 0.361mg 0%
Leucine 0.653mg 0%
Lysine 0.562mg 0%
Methionine 0.123mg 0%
Phenylalanine 0.442mg 0%
Valine 0.428mg 0%
Histidine 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more OtherOther +44.2%
Contains more ProteinProtein +203%
Contains more FatsFats +75%
~equal in Carbs ~24.35g
~equal in Water ~65.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains less Sat. FatSaturated fat -48.3%
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +67.4%

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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. 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/175187/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.