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  6. Lentil vs. Heart of palm

Lentil vs. Heart of palm — In-Depth Nutrition Comparison

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Important differences between lentil and heart of palm

  • Lentil has more folate, fiber, iron, and vitamin B1; however, heart of palm is richer in vitamin B6, copper, potassium, zinc, vitamin B2, and vitamin C.
  • Heart of palm's daily need coverage for vitamin B6 is 49% more.
  • Lentil contains 8 times more folate than heart of palm. Lentil contains 181µg of folate, while heart of palm contains 24µg.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Hearts of palm, raw.

Infographic

Lentil vs Heart of palm 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.
Lentil
Lentil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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%
Contains more MagnesiumMagnesium +260%
Contains more IronIron +97%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +300%
Contains more PotassiumPotassium +389.4%
Contains more CopperCopper +156.6%
Contains more ZincZinc +193.7%
~equal in Calcium ~18mg

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.
Lentil
Lentil
6
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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%
Contains more Vitamin B1Vitamin B1 +238%
Contains more Vitamin B3Vitamin B3 +17.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +654.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B2Vitamin B2 +146.6%
Contains more Vitamin B6Vitamin B6 +355.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Heart of palm DV% diff.
Vitamin B6 0.178mg 0.81mg 49%
Copper 0.251mg 0.644mg 44%
Potassium 369mg 1806mg 42%
Folate 181µg 24µg 39%
Fiber 7.9g 1.5g 26%
Zinc 1.27mg 3.73mg 22%
Manganese 0.494mg 21%
Iron 3.33mg 1.69mg 21%
Vitamin B5 0.638mg 13%
Protein 9.02g 2.7g 13%
Vitamin B1 0.169mg 0.05mg 10%
Vitamin B2 0.073mg 0.18mg 8%
Vitamin C 1.5mg 8mg 7%
Magnesium 36mg 10mg 6%
Phosphorus 180mg 140mg 6%
Choline 32.7mg 0mg 6%
Selenium 2.8µg 0.7µg 4%
Vitamin E 0.11mg 0.5mg 3%
Carbs 20.13g 25.61g 2%
Vitamin K 1.7µg 0µg 1%
Sodium 2mg 14mg 1%
Polyunsaturated fat 0.175g 0.089g 1%
Vitamin B3 1.06mg 0.9mg 1%
Calories 116kcal 115kcal 0%
Fats 0.38g 0.2g 0%
Net carbs 12.23g 24.11g N/A
Calcium 19mg 18mg 0%
Sugar 1.8g 17.16g N/A
Vitamin A 0µg 3µg 0%
Saturated fat 0.053g 0.046g 0%
Monounsaturated fat 0.064g 0.005g 0%
Tryptophan 0.081mg 0%
Threonine 0.323mg 0%
Isoleucine 0.39mg 0%
Leucine 0.654mg 0%
Lysine 0.63mg 0%
Methionine 0.077mg 0%
Phenylalanine 0.445mg 0%
Valine 0.448mg 0%
Histidine 0.254mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +234.1%
Contains more FatsFats +90%
Contains more CarbsCarbs +27.2%
Contains more OtherOther +139.8%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +1180%
Contains more Poly. FatPolyunsaturated fat +96.6%
Contains less Sat. FatSaturated fat -13.2%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.