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  6. Heart of palm vs. Chickpeas

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

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How are heart of palm and chickpeas different?

  • Heart of palm is higher in vitamin B6, potassium, copper, zinc, and vitamin B2; however, chickpeas are richer in folate, fiber, iron, magnesium, and choline.
  • Daily need coverage for vitamin B6 for heart of palm is 52% higher.
  • Heart of palm contains 6 times more potassium than chickpeas. While heart of palm contains 1806mg of potassium, chickpeas contain only 291mg.

Hearts of palm, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Heart of palm vs Chickpeas 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 34% 15% 26% 108% 117% 42% 72% 0.91% 134% 20%
Contains more PotassiumPotassium +520.6%
Contains more CopperCopper +83%
Contains more ZincZinc +143.8%
Contains more MagnesiumMagnesium +380%
Contains more CalciumCalcium +172.2%
Contains more IronIron +71%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +428.6%

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 4.3% 0.33% 7% 0% 29% 15% 9.9% 17% 32% 0% 10% 129% 23%
Contains more Vitamin CVitamin C +515.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +71.1%
Contains more Vitamin B6Vitamin B6 +482.7%
Contains more Vitamin B1Vitamin B1 +132%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +616.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Chickpeas DV% diff.
Vitamin B6 0.81mg 0.139mg 52%
Potassium 1806mg 291mg 45%
Manganese 1.03mg 45%
Folate 24µg 172µg 37%
Copper 0.644mg 0.352mg 32%
Fiber 1.5g 7.6g 24%
Zinc 3.73mg 1.53mg 20%
Iron 1.69mg 2.89mg 15%
Protein 2.7g 8.86g 12%
Vitamin B2 0.18mg 0.063mg 9%
Magnesium 10mg 48mg 9%
Choline 0mg 42.8mg 8%
Polyunsaturated fat 0.089g 1.156g 7%
Vitamin C 8mg 1.3mg 7%
Vitamin B5 0.286mg 6%
Vitamin B1 0.05mg 0.116mg 6%
Selenium 0.7µg 3.7µg 5%
Phosphorus 140mg 168mg 4%
Fats 0.2g 2.59g 4%
Calcium 18mg 49mg 3%
Vitamin K 0µg 4µg 3%
Calories 115kcal 164kcal 2%
Vitamin B3 0.9mg 0.526mg 2%
Vitamin E 0.5mg 0.35mg 1%
Carbs 25.61g 27.42g 1%
Saturated fat 0.046g 0.269g 1%
Monounsaturated fat 0.005g 0.583g 1%
Net carbs 24.11g 19.82g N/A
Sugar 17.16g 4.8g N/A
Sodium 14mg 7mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.085mg 0%
Threonine 0.329mg 0%
Isoleucine 0.38mg 0%
Leucine 0.631mg 0%
Lysine 0.593mg 0%
Methionine 0.116mg 0%
Phenylalanine 0.475mg 0%
Valine 0.372mg 0%
Histidine 0.244mg 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
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more WaterWater +15.4%
Contains more OtherOther +116.3%
Contains more ProteinProtein +228.1%
Contains more FatsFats +1195%
~equal in Carbs ~27.42g

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
13% 29% 58%
Saturated fat: Sat. Fat 0.269 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 1.156 g
Contains less Sat. FatSaturated fat -82.9%
Contains more Mono. FatMonounsaturated fat +11560%
Contains more Poly. FatPolyunsaturated fat +1198.9%

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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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.