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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +18.5%
Contains less Sodium -33.3%
Contains more Calcium +611.1%
Contains more Iron +720.1%
Contains more Magnesium +4890%
Contains more Phosphorus +424.3%
Contains more Zinc +82.6%
Contains more Copper +488.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 520% 357% 315% 135% 3% 186% 1263%
Contains more Potassium +18.5%
Contains less Sodium -33.3%
Contains more Calcium +611.1%
Contains more Iron +720.1%
Contains more Magnesium +4890%
Contains more Phosphorus +424.3%
Contains more Zinc +82.6%
Contains more Copper +488.2%

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 +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +586.4%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +33.9%
Contains more Vitamin B3 +142.8%
Contains more Folate +33.3%
Contains more Vitamin K +∞%
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 0% 2% 0% 0% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +400%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +586.4%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +33.9%
Contains more Vitamin B3 +142.8%
Contains more Folate +33.3%
Contains more Vitamin K +∞%

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 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
Net carbs 24.11g 20.9g Heart of palm
Protein 2.7g 19.6g Cocoa solids
Fats 0.2g 13.7g Cocoa solids
Carbs 25.61g 57.9g Cocoa solids
Calories 115kcal 228kcal Cocoa solids
Starch g g
Fructose g g
Sugar 17.16g 1.75g Cocoa solids
Fiber 1.5g 37g Cocoa solids
Calcium 18mg 128mg Cocoa solids
Iron 1.69mg 13.86mg Cocoa solids
Magnesium 10mg 499mg Cocoa solids
Phosphorus 140mg 734mg Cocoa solids
Potassium 1806mg 1524mg Heart of palm
Sodium 14mg 21mg Heart of palm
Zinc 3.73mg 6.81mg Cocoa solids
Copper 0.644mg 3.788mg Cocoa solids
Vitamin A 68IU 0IU Heart of palm
Vitamin E 0.5mg 0.1mg Heart of palm
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 0mg Heart of palm
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 mg 0.254mg Cocoa solids
Vitamin B6 0.81mg 0.118mg Heart of palm
Folate 24µg 32µg Cocoa solids
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.5µg Cocoa solids
Tryptophan mg 0.293mg Cocoa solids
Threonine mg 0.776mg Cocoa solids
Isoleucine mg 0.76mg Cocoa solids
Leucine mg 1.189mg Cocoa solids
Lysine mg 0.983mg Cocoa solids
Methionine mg 0.202mg Cocoa solids
Phenylalanine mg 0.941mg Cocoa solids
Valine mg 1.177mg Cocoa solids
Histidine mg 0.339mg Cocoa solids
Cholesterol 0mg 0mg
Trans Fat 0g g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Cocoa solids
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
16
Cocoa solids
Mineral Summary Score
77
Heart of palm
352
Cocoa solids

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
118%
Cocoa solids
Carbohydrates
26%
Heart of palm
58%
Cocoa solids
Fats
1%
Heart of palm
63%
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

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. 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.