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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.

Infographic

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 Calcium +788.9%
Contains more Iron +414.8%
Contains more Magnesium +1500%
Contains more Phosphorus +214.3%
Contains less Sodium -35.7%
Contains more Copper +55.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 327% 115% 189% 133% 2% 60% 334%
Contains more Potassium +20.4%
Contains more Zinc +69.5%
Contains more Calcium +788.9%
Contains more Iron +414.8%
Contains more Magnesium +1500%
Contains more Phosphorus +214.3%
Contains less Sodium -35.7%
Contains more Copper +55.3%

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 A +300%
Contains more Vitamin E +138.1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +183.2%
Contains more Vitamin B1 +1700%
Contains more Vitamin B3 +117.2%
Contains more Folate +1750%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.193
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Contains more Vitamin A +300%
Contains more Vitamin E +138.1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +183.2%
Contains more Vitamin B1 +1700%
Contains more Vitamin B3 +117.2%
Contains more Folate +1750%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.193

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Black turtle bean Opinion
Net carbs 24.11g 47.75g Black turtle bean
Protein 2.7g 21.25g Black turtle bean
Fats 0.2g 0.9g Black turtle bean
Carbs 25.61g 63.25g Black turtle bean
Calories 115kcal 339kcal Black turtle bean
Starch g g
Fructose g g
Sugar 17.16g 2.12g Black turtle bean
Fiber 1.5g 15.5g Black turtle bean
Calcium 18mg 160mg Black turtle bean
Iron 1.69mg 8.7mg Black turtle bean
Magnesium 10mg 160mg Black turtle bean
Phosphorus 140mg 440mg Black turtle bean
Potassium 1806mg 1500mg Heart of palm
Sodium 14mg 9mg Black turtle bean
Zinc 3.73mg 2.2mg Heart of palm
Copper 0.644mg 1mg Black turtle bean
Vitamin A 68IU 17IU Heart of palm
Vitamin E 0.5mg 0.21mg Heart of palm
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 0mg Heart of palm
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 mg 0.899mg Black turtle bean
Vitamin B6 0.81mg 0.286mg Heart of palm
Folate 24µg 444µg Black turtle bean
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.6µg Black turtle bean
Tryptophan mg 0.252mg Black turtle bean
Threonine mg 0.894mg Black turtle bean
Isoleucine mg 0.938mg Black turtle bean
Leucine mg 1.697mg Black turtle bean
Lysine mg 1.459mg Black turtle bean
Methionine mg 0.32mg Black turtle bean
Phenylalanine mg 1.149mg Black turtle bean
Valine mg 1.112mg Black turtle bean
Histidine mg 0.592mg Black turtle bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.