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

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Summary of differences between Pigeon pea raw and Heart of palm

  • Pigeon pea raw has more Folate, Fiber, Vitamin B1, Copper, Iron, Magnesium, Phosphorus, Selenium, and Vitamin B3, while Heart of palm has more Vitamin B6.
  • Pigeon pea raw covers your daily need of Folate 108% more than Heart of palm.
  • Pigeon pea raw contains 18 times more Magnesium than Heart of palm. While Pigeon pea raw contains 183mg of Magnesium, Heart of palm contains only 10mg.

These are the specific foods used in this comparison Pigeon peas (red gram), mature seeds, raw and Hearts of palm, raw.

Infographic

Pigeon pea raw 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.
Contains more Calcium +622.2%
Contains more Iron +209.5%
Contains more Magnesium +1730%
Contains more Phosphorus +162.1%
Contains more Copper +64.1%
Contains more Selenium +1071.4%
Contains more Potassium +29.7%
Contains less Sodium -17.6%
Contains more Zinc +35.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 197% 131% 158% 123% 3% 76% 353% 234% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +622.2%
Contains more Iron +209.5%
Contains more Magnesium +1730%
Contains more Phosphorus +162.1%
Contains more Copper +64.1%
Contains more Selenium +1071.4%
Contains more Potassium +29.7%
Contains less Sodium -17.6%
Contains more Zinc +35.1%

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.
:
Contains more Vitamin B1 +1186%
Contains more Vitamin B3 +229.4%
Contains more Folate +1800%
Contains more Vitamin A +142.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +186.2%
Equal in Vitamin B2 - 0.18
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 161% 44% 56% 76% 66% 342% 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 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin B1 +1186%
Contains more Vitamin B3 +229.4%
Contains more Folate +1800%
Contains more Vitamin A +142.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +186.2%
Equal in Vitamin B2 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +703.7%
Contains more Fats +645%
Contains more Carbs +145.1%
Contains more Other +72.9%
Contains more Water +556.3%
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 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 Protein +703.7%
Contains more Fats +645%
Contains more Carbs +145.1%
Contains more Other +72.9%
Contains more Water +556.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +814.6%
Contains less Saturated Fat -86.1%
29% 70%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.012 g
Polyunsaturated fat: 0.814 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +814.6%
Contains less Saturated Fat -86.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pigeon pea raw Heart of palm
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pigeon pea raw Heart of palm Opinion
Net carbs 47.78g 24.11g Pigeon pea raw
Protein 21.7g 2.7g Pigeon pea raw
Fats 1.49g 0.2g Pigeon pea raw
Carbs 62.78g 25.61g Pigeon pea raw
Calories 343kcal 115kcal Pigeon pea raw
Sugar 17.16g Pigeon pea raw
Fiber 15g 1.5g Pigeon pea raw
Calcium 130mg 18mg Pigeon pea raw
Iron 5.23mg 1.69mg Pigeon pea raw
Magnesium 183mg 10mg Pigeon pea raw
Phosphorus 367mg 140mg Pigeon pea raw
Potassium 1392mg 1806mg Heart of palm
Sodium 17mg 14mg Heart of palm
Zinc 2.76mg 3.73mg Heart of palm
Copper 1.057mg 0.644mg Pigeon pea raw
Manganese 1.791mg Pigeon pea raw
Selenium 8.2µg 0.7µg Pigeon pea raw
Vitamin A 28IU 68IU Heart of palm
Vitamin A RAE 1µg 3µg Heart of palm
Vitamin E 0.5mg Heart of palm
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.643mg 0.05mg Pigeon pea raw
Vitamin B2 0.187mg 0.18mg Pigeon pea raw
Vitamin B3 2.965mg 0.9mg Pigeon pea raw
Vitamin B5 1.266mg Pigeon pea raw
Vitamin B6 0.283mg 0.81mg Heart of palm
Folate 456µg 24µg Pigeon pea raw
Tryptophan 0.212mg Pigeon pea raw
Threonine 0.767mg Pigeon pea raw
Isoleucine 0.785mg Pigeon pea raw
Leucine 1.549mg Pigeon pea raw
Lysine 1.521mg Pigeon pea raw
Methionine 0.243mg Pigeon pea raw
Phenylalanine 1.858mg Pigeon pea raw
Valine 0.937mg Pigeon pea raw
Histidine 0.774mg Pigeon pea raw
Saturated Fat 0.33g 0.046g Heart of palm
Monounsaturated Fat 0.012g 0.005g Pigeon pea raw
Polyunsaturated fat 0.814g 0.089g Pigeon pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pigeon pea raw Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
62%
Pigeon pea raw
26%
Heart of palm
Minerals Daily Need Coverage Score
135%
Pigeon pea raw
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Pigeon pea raw
Pigeon pea raw is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Pigeon pea raw
Pigeon pea raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Pigeon pea raw
Pigeon pea raw is relatively richer in minerals
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.284g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1)
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

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.