Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Heart of palm vs. Carob — In-Depth Nutrition Comparison

Compare

Summary of differences between heart of palm and carob

  • Heart of palm has more vitamin B6, copper, potassium, and vitamin C, while carob has more calcium, vitamin B12, fiber, selenium, and vitamin E.
  • Carob covers your daily need for saturated fat, 145% more than heart of palm.
  • Heart of palm contains 16 times more vitamin C than carob. While heart of palm contains 8mg of vitamin C, carob contains only 0.5mg.
  • The amount of saturated fat in heart of palm is lower.

These are the specific foods used in this comparison Hearts of palm, raw and Candies, carob, unsweetened.

Infographic

Heart of palm vs Carob 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%
Carob
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 91% 56% 48% 61% 96% 54% 14% 18% 28%
Contains more PotassiumPotassium +185.3%
Contains more IronIron +31%
Contains more CopperCopper +251.9%
Contains less SodiumSodium -86.9%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +1583.3%
Contains more SeleniumSelenium +642.9%
~equal in Zinc ~3.53mg
~equal in Phosphorus ~126mg

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%
Carob
7
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 1.7% 0.33% 31% 0% 25% 41% 20% 45% 30% 35% 19% 16% 10%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +523.1%
Contains more FolateFolate +14.3%
Contains more Vitamin EVitamin E +214%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.178mg

All nutrients comparison - raw data values

Nutrient Heart of palm Carob DV% diff.
Saturated fat 0.046g 29.018g 132%
Vitamin B6 0.81mg 0.13mg 52%
Copper 0.644mg 0.183mg 51%
Fats 0.2g 31.36g 48%
Potassium 1806mg 633mg 35%
Calcium 18mg 303mg 29%
Calories 115kcal 540kcal 21%
Vitamin B5 0.75mg 15%
Vitamin B12 0µg 0.28µg 12%
Protein 2.7g 8.15g 11%
Carbs 25.61g 56.29g 10%
Fiber 1.5g 3.8g 9%
Vitamin C 8mg 0.5mg 8%
Selenium 0.7µg 5.2µg 8%
Vitamin E 0.5mg 1.57mg 7%
Manganese 0.14mg 6%
Magnesium 10mg 36mg 6%
Vitamin K 0µg 7.7µg 6%
Iron 1.69mg 1.29mg 5%
Vitamin B1 0.05mg 0.1mg 4%
Sodium 14mg 107mg 4%
Choline 0mg 19mg 3%
Phosphorus 140mg 126mg 2%
Zinc 3.73mg 3.53mg 2%
Vitamin B3 0.9mg 1.04mg 1%
Folate 24µg 21µg 1%
Monounsaturated fat 0.005g 0.483g 1%
Polyunsaturated fat 0.089g 0.295g 1%
Net carbs 24.11g 52.49g N/A
Cholesterol 0mg 1mg 0%
Sugar 17.16g 34.11g N/A
Vitamin A 3µg 1µg 0%
Vitamin B2 0.18mg 0.178mg 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
Carob
4
8% 31% 56% 3%
Protein: 8.15 g
Fats: 31.36 g
Carbs: 56.29 g
Water: 1.54 g
Other: 2.66 g
Contains more WaterWater +4413%
Contains more ProteinProtein +201.9%
Contains more FatsFats +15580%
Contains more CarbsCarbs +119.8%
Contains more OtherOther +33.7%

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
Carob
2
97%
Saturated fat: Sat. Fat 29.018 g
Monounsaturated fat: Mono. Fat 0.483 g
Polyunsaturated fat: Poly. Fat 0.295 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +9560%
Contains more Poly. FatPolyunsaturated fat +231.5%

People also compare

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. Carob - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167973/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.