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  6. Heart of palm vs. Pea raw

Heart of palm vs. Pea raw — In-Depth Nutrition Comparison

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What are the main differences between heart of palm and pea raw?

  • Heart of palm is richer in copper, vitamin B6, potassium, and zinc, yet pea raw is richer in vitamin C, vitamin K, vitamin B1, fiber, vitamin A, and folate.
  • Heart of palm's daily need coverage for copper is 52% higher.
  • Heart of palm has 7 times more potassium than pea raw. Heart of palm has 1806mg of potassium, while pea raw has 244mg.
  • Heart of palm has a lower glycemic index than pea raw.

We used Hearts of palm, raw and Peas, green, raw types in this comparison.

Infographic

Heart of palm vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more PotassiumPotassium +640.2%
Contains more IronIron +15%
Contains more CopperCopper +265.9%
Contains more ZincZinc +200.8%
Contains more PhosphorusPhosphorus +29.6%
Contains more MagnesiumMagnesium +230%
Contains more CalciumCalcium +38.9%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +157.1%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +284.6%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B6Vitamin B6 +379.3%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin B1Vitamin B1 +432%
Contains more Vitamin B3Vitamin B3 +132.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +170.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Pea raw DV% diff.
Copper 0.644mg 0.176mg 52%
Vitamin B6 0.81mg 0.169mg 49%
Potassium 1806mg 244mg 46%
Vitamin C 8mg 40mg 36%
Zinc 3.73mg 1.24mg 23%
Vitamin K 0µg 24.8µg 21%
Manganese 0.41mg 18%
Vitamin B1 0.05mg 0.266mg 18%
Fiber 1.5g 5.7g 17%
Folate 24µg 65µg 10%
Vitamin B3 0.9mg 2.09mg 7%
Magnesium 10mg 33mg 5%
Protein 2.7g 5.42g 5%
Phosphorus 140mg 108mg 5%
Choline 0mg 28.4mg 5%
Carbs 25.61g 14.45g 4%
Vitamin A 3µg 38µg 4%
Vitamin B2 0.18mg 0.132mg 4%
Iron 1.69mg 1.47mg 3%
Vitamin B5 0.104mg 2%
Calories 115kcal 81kcal 2%
Selenium 0.7µg 1.8µg 2%
Vitamin E 0.5mg 0.13mg 2%
Calcium 18mg 25mg 1%
Polyunsaturated fat 0.089g 0.187g 1%
Fats 0.2g 0.4g 0%
Net carbs 24.11g 8.75g N/A
Sugar 17.16g 5.67g N/A
Sodium 14mg 5mg 0%
Saturated fat 0.046g 0.071g 0%
Monounsaturated fat 0.005g 0.035g 0%
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more CarbsCarbs +77.2%
Contains more OtherOther +128.7%
Contains more ProteinProtein +100.7%
Contains more FatsFats +100%
Contains more WaterWater +13.5%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -35.2%
Contains more Mono. FatMonounsaturated fat +600%
Contains more Poly. FatPolyunsaturated fat +110.1%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.