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Heart of palm vs. Pigeon pea — In-Depth Nutrition Comparison

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The main differences between heart of palm and pigeon pea

  • Heart of palm has more vitamin B6, potassium, copper, zinc, vitamin B2, and vitamin C; however, pigeon pea has more folate, fiber, magnesium, and vitamin B1.
  • Daily need coverage for vitamin B6 for heart of palm is 58% higher.

Food types used in this article are Hearts of palm, raw and Pigeon peas (red gram), mature seeds, cooked, boiled, without salt.

Infographic

Heart of palm vs Pigeon pea 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 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
Contains more PotassiumPotassium +370.3%
Contains more IronIron +52.3%
Contains more CopperCopper +139.4%
Contains more ZincZinc +314.4%
Contains more PhosphorusPhosphorus +17.6%
Contains more MagnesiumMagnesium +360%
Contains more CalciumCalcium +138.9%
Contains less SodiumSodium -64.3%
Contains more SeleniumSelenium +314.3%

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 0% 0% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +205.1%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B6Vitamin B6 +1520%
Contains more Vitamin B1Vitamin B1 +192%
Contains more FolateFolate +362.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Pigeon pea DV% diff.
Vitamin B6 0.81mg 0.05mg 58%
Potassium 1806mg 384mg 42%
Copper 0.644mg 0.269mg 42%
Zinc 3.73mg 0.9mg 26%
Folate 24µg 111µg 22%
Manganese 0.501mg 22%
Fiber 1.5g 6.7g 21%
Vitamin C 8mg 0mg 9%
Magnesium 10mg 46mg 9%
Vitamin B2 0.18mg 0.059mg 9%
Protein 2.7g 6.76g 8%
Vitamin B1 0.05mg 0.146mg 8%
Iron 1.69mg 1.11mg 7%
Vitamin B5 0.319mg 6%
Selenium 0.7µg 2.9µg 4%
Calcium 18mg 43mg 3%
Phosphorus 140mg 119mg 3%
Vitamin E 0.5mg 3%
Vitamin B3 0.9mg 0.781mg 1%
Carbs 25.61g 23.25g 1%
Polyunsaturated fat 0.089g 0.205g 1%
Calories 115kcal 121kcal 0%
Fats 0.2g 0.38g 0%
Net carbs 24.11g 16.55g N/A
Sugar 17.16g N/A
Sodium 14mg 5mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.046g 0.083g 0%
Monounsaturated fat 0.005g 0.003g 0%
Tryptophan 0.066mg 0%
Threonine 0.239mg 0%
Isoleucine 0.245mg 0%
Leucine 0.483mg 0%
Lysine 0.474mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.579mg 0%
Valine 0.292mg 0%
Histidine 0.241mg 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
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 g
Contains more OtherOther +87.7%
Contains more ProteinProtein +150.4%
Contains more FatsFats +90%
~equal in Carbs ~23.25g
~equal in Water ~68.55g

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
29% 70%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.205 g
Contains less Sat. FatSaturated fat -44.6%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +130.3%

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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. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172437/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.