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Heart of palm vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the differences between Heart of palm and Cocoa solids?

  • Heart of palm is higher in Vitamin B6, yet Cocoa solids are higher in Copper, Iron, Fiber, Magnesium, Phosphorus, Zinc, Selenium, and Calcium.
  • Cocoa solids' daily need coverage for Copper is 349% more.
  • Heart of palm has 7 times more Vitamin B6 than Cocoa solids. While Heart of palm has 0.81mg of Vitamin B6, Cocoa solids have only 0.118mg.
  • The amount of Saturated Fat in Heart of palm is lower.

We used Hearts of palm, raw and Cocoa, dry powder, unsweetened types in this article.

Infographic

Heart of palm vs Cocoa solids 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.
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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains more PotassiumPotassium +18.5%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +4890%
Contains more CalciumCalcium +611.1%
Contains more IronIron +720.1%
Contains more CopperCopper +488.2%
Contains more ZincZinc +82.6%
Contains more PhosphorusPhosphorus +424.3%
Contains more SeleniumSelenium +1942.9%

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% 4.1% 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% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B6Vitamin B6 +586.4%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +33.9%
Contains more Vitamin B3Vitamin B3 +142.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more WaterWater +2216.7%
Contains more ProteinProtein +625.9%
Contains more FatsFats +6750%
Contains more CarbsCarbs +126.1%
Contains more OtherOther +191.5%

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
62% 35% 3%
Saturated Fat: Sat. Fat 8.07 g
Monounsaturated Fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated Fat -99.4%
Contains more Mono. FatMonounsaturated Fat +91300%
Contains more Poly. FatPolyunsaturated fat +394.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Cocoa solids
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Cocoa solids Opinion
Calories 115kcal 228kcal Cocoa solids
Protein 2.7g 19.6g Cocoa solids
Fats 0.2g 13.7g Cocoa solids
Vitamin C 8mg 0mg Heart of palm
Net carbs 24.11g 20.9g Heart of palm
Carbs 25.61g 57.9g Cocoa solids
Magnesium 10mg 499mg Cocoa solids
Calcium 18mg 128mg Cocoa solids
Potassium 1806mg 1524mg Heart of palm
Iron 1.69mg 13.86mg Cocoa solids
Sugar 17.16g 1.75g Cocoa solids
Fiber 1.5g 37g Cocoa solids
Copper 0.644mg 3.788mg Cocoa solids
Zinc 3.73mg 6.81mg Cocoa solids
Phosphorus 140mg 734mg Cocoa solids
Sodium 14mg 21mg Heart of palm
Vitamin A 68IU 0IU Heart of palm
Vitamin A 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.1mg Heart of palm
Manganese 3.837mg Cocoa solids
Selenium 0.7µg 14.3µg Cocoa solids
Vitamin B1 0.05mg 0.078mg Cocoa solids
Vitamin B2 0.18mg 0.241mg Cocoa solids
Vitamin B3 0.9mg 2.185mg Cocoa solids
Vitamin B5 0.254mg Cocoa solids
Vitamin B6 0.81mg 0.118mg Heart of palm
Vitamin K 0µg 2.5µg Cocoa solids
Folate 24µg 32µg Cocoa solids
Choline 0mg 12mg Cocoa solids
Saturated Fat 0.046g 8.07g Heart of palm
Monounsaturated Fat 0.005g 4.57g Cocoa solids
Polyunsaturated fat 0.089g 0.44g Cocoa solids
Tryptophan 0.293mg Cocoa solids
Threonine 0.776mg Cocoa solids
Isoleucine 0.76mg Cocoa solids
Leucine 1.189mg Cocoa solids
Lysine 0.983mg Cocoa solids
Methionine 0.202mg Cocoa solids
Phenylalanine 0.941mg Cocoa solids
Valine 1.177mg Cocoa solids
Histidine 0.339mg Cocoa solids

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Cocoa solids
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Heart of palm
15%
Cocoa solids
Minerals Daily Need Coverage Score
62%
Heart of palm
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 8.024g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 15.41g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.