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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
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
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
24%
Minerals Daily Need Coverage Score
46%
62%
Comparison summary
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 15.36g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 3)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.007g)
Which food is cheaper?
Heart of palm is cheaper (difference - $1.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.