Heart of palm vs. Chickpea raw — In-Depth Nutrition Comparison
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How are heart of palm and chickpea raw different?
- Heart of palm is richer in potassium, vitamin B6, and zinc, while chickpea raw is higher in folate, fiber, vitamin B1, iron, choline, magnesium, and phosphorus.
- Chickpea raw covers your daily need for folate, 133% more than heart of palm.
- Heart of palm contains 3 times more potassium than chickpea raw. Heart of palm contains 1806mg of potassium, while chickpea raw contains 718mg.
Hearts of palm, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +151.5% |
| Contains more ZincZinc | +35.1% |
| Contains less SodiumSodium | -41.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +690% |
| Contains more CalciumCalcium | +216.7% |
| Contains more IronIron | +155% |
| Contains more PhosphorusPhosphorus | +80% |
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.
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin B6Vitamin B6 | +51.4% |
| Contains more Vitamin EVitamin E | +64% |
| Contains more Vitamin B1Vitamin B1 | +854% |
| Contains more Vitamin B2Vitamin B2 | +17.8% |
| Contains more Vitamin B3Vitamin B3 | +71.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2220.8% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
| Contains more WaterWater | +804.9% |
| Contains more ProteinProtein | +658.1% |
| Contains more FatsFats | +2920% |
| Contains more CarbsCarbs | +145.8% |
| Contains more OtherOther | +43.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
| Contains less Sat. FatSaturated fat | -92.4% |
| Contains more Mono. FatMonounsaturated fat | +27440% |
| Contains more Poly. FatPolyunsaturated fat | +2968.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 21.306mg | 926% | |
| Folate | 24µg | 557µg | 133% |
| Fiber | 1.5g | 12.2g | 43% |
| Vitamin B1 | 0.05mg | 0.477mg | 36% |
| Protein | 2.7g | 20.47g | 36% |
| Iron | 1.69mg | 4.31mg | 33% |
| Vitamin B5 | 1.588mg | 32% | |
| Potassium | 1806mg | 718mg | 32% |
| Vitamin B6 | 0.81mg | 0.535mg | 21% |
| Polyunsaturated fat | 0.089g | 2.731g | 18% |
| Choline | 0mg | 99.3mg | 18% |
| Phosphorus | 140mg | 252mg | 16% |
| Magnesium | 10mg | 79mg | 16% |
| Calories | 115kcal | 378kcal | 13% |
| Carbs | 25.61g | 62.95g | 12% |
| Zinc | 3.73mg | 2.76mg | 9% |
| Fats | 0.2g | 6.04g | 9% |
| Vitamin K | 0µg | 9µg | 8% |
| Vitamin B3 | 0.9mg | 1.541mg | 4% |
| Calcium | 18mg | 57mg | 4% |
| Vitamin C | 8mg | 4mg | 4% |
| Monounsaturated fat | 0.005g | 1.377g | 3% |
| Saturated fat | 0.046g | 0.603g | 3% |
| Vitamin B2 | 0.18mg | 0.212mg | 2% |
| Vitamin E | 0.5mg | 0.82mg | 2% |
| Selenium | 0.7µg | 0µg | 1% |
| Copper | 0.644mg | 0.656mg | 1% |
| Net carbs | 24.11g | 50.75g | N/A |
| Sugar | 17.16g | 10.7g | N/A |
| Sodium | 14mg | 24mg | 0% |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.2mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.882mg | 0% | |
| Leucine | 1.465mg | 0% | |
| Lysine | 1.377mg | 0% | |
| Methionine | 0.27mg | 0% | |
| Phenylalanine | 1.103mg | 0% | |
| Valine | 0.865mg | 0% | |
| Histidine | 0.566mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
72%
Minerals Daily Need Coverage Score
62%
348%
Comparison summary
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.557g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 4)
Which food is cheaper?
Heart of palm is cheaper (difference - $1)
Which food is lower in Sugar?
Chickpea raw is lower in Sugar (difference - 6.46g)
Which food is richer in minerals?
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)