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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 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.

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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more PotassiumPotassium +20.4%
Contains more ZincZinc +69.5%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +788.9%
Contains more IronIron +414.8%
Contains more CopperCopper +55.3%
Contains more PhosphorusPhosphorus +214.3%
Contains less SodiumSodium -35.7%
Contains more SeleniumSelenium +357.1%

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% 4.1% 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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin E Vitamin E +138.1%
Contains more Vitamin B6Vitamin B6 +183.2%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B3Vitamin B3 +117.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1750%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.193mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +531.8%
Contains more ProteinProtein +687%
Contains more FatsFats +350%
Contains more CarbsCarbs +147%
Contains more OtherOther +80.9%

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 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated Fat -80.2%
Contains more Mono. FatMonounsaturated Fat +1460%
Contains more Poly. FatPolyunsaturated fat +334.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Black turtle bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Black turtle bean Opinion
Calories 115kcal 339kcal Black turtle bean
Protein 2.7g 21.25g Black turtle bean
Fats 0.2g 0.9g Black turtle bean
Vitamin C 8mg 0mg Heart of palm
Net carbs 24.11g 47.75g Black turtle bean
Carbs 25.61g 63.25g Black turtle bean
Magnesium 10mg 160mg Black turtle bean
Calcium 18mg 160mg Black turtle bean
Potassium 1806mg 1500mg Heart of palm
Iron 1.69mg 8.7mg Black turtle bean
Sugar 17.16g 2.12g Black turtle bean
Fiber 1.5g 15.5g Black turtle bean
Copper 0.644mg 1mg Black turtle bean
Zinc 3.73mg 2.2mg Heart of palm
Phosphorus 140mg 440mg Black turtle bean
Sodium 14mg 9mg Black turtle bean
Vitamin A 68IU 17IU Heart of palm
Vitamin A RAE 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.21mg Heart of palm
Manganese 1mg Black turtle bean
Selenium 0.7µg 3.2µg Black turtle bean
Vitamin B1 0.05mg 0.9mg Black turtle bean
Vitamin B2 0.18mg 0.193mg Black turtle bean
Vitamin B3 0.9mg 1.955mg Black turtle bean
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.81mg 0.286mg Heart of palm
Vitamin K 0µg 5.6µg Black turtle bean
Folate 24µg 444µg Black turtle bean
Saturated Fat 0.046g 0.232g Heart of palm
Monounsaturated Fat 0.005g 0.078g Black turtle bean
Polyunsaturated fat 0.089g 0.387g Black turtle bean
Tryptophan 0.252mg Black turtle bean
Threonine 0.894mg Black turtle bean
Isoleucine 0.938mg Black turtle bean
Leucine 1.697mg Black turtle bean
Lysine 1.459mg Black turtle bean
Methionine 0.32mg Black turtle bean
Phenylalanine 1.149mg Black turtle bean
Valine 1.112mg Black turtle bean
Histidine 0.592mg Black turtle bean

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Heart of palm
60%
Black turtle bean
Minerals Daily Need Coverage Score
62%
Heart of palm
135%
Black turtle bean

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 is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (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 is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/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.