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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 for 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.
  • Heart of palm has a higher glycemic index (32) than black turtle bean (20).

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% 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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Heart of palm Black turtle bean DV% diff.
Folate 24µg 444µg 105%
Iron 1.69mg 8.7mg 88%
Vitamin B1 0.05mg 0.9mg 71%
Fiber 1.5g 15.5g 56%
Phosphorus 140mg 440mg 43%
Manganese 1mg 43%
Copper 0.644mg 1mg 40%
Vitamin B6 0.81mg 0.286mg 40%
Protein 2.7g 21.25g 37%
Magnesium 10mg 160mg 36%
Vitamin B5 0.899mg 18%
Calcium 18mg 160mg 14%
Zinc 3.73mg 2.2mg 14%
Carbs 25.61g 63.25g 13%
Calories 115kcal 339kcal 11%
Potassium 1806mg 1500mg 9%
Vitamin C 8mg 0mg 9%
Vitamin B3 0.9mg 1.955mg 7%
Vitamin K 0µg 5.6µg 5%
Selenium 0.7µg 3.2µg 5%
Vitamin E 0.5mg 0.21mg 2%
Polyunsaturated fat 0.089g 0.387g 2%
Fats 0.2g 0.9g 1%
Saturated fat 0.046g 0.232g 1%
Vitamin B2 0.18mg 0.193mg 1%
Net carbs 24.11g 47.75g N/A
Sugar 17.16g 2.12g N/A
Sodium 14mg 9mg 0%
Vitamin A 3µg 0µg 0%
Monounsaturated fat 0.005g 0.078g 0%
Tryptophan 0.252mg 0%
Threonine 0.894mg 0%
Isoleucine 0.938mg 0%
Leucine 1.697mg 0%
Lysine 1.459mg 0%
Methionine 0.32mg 0%
Phenylalanine 1.149mg 0%
Valine 1.112mg 0%
Histidine 0.592mg 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
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%

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.