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

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The main differences between pigeon pea and heart of palm

  • Pigeon pea has more folate, fiber, magnesium, and vitamin B1; however, heart of palm has more vitamin B6, potassium, copper, zinc, vitamin B2, and vitamin C.
  • Daily need coverage for vitamin B6 for heart of palm is 58% higher.
  • Heart of palm has 5 times less folate than pigeon pea. Pigeon pea has 111µg of folate, while heart of palm has 24µg.

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

Infographic

Pigeon pea vs Heart of palm 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 33% 13% 34% 42% 90% 25% 51% 0.65% 65% 16%
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 +360%
Contains more CalciumCalcium +138.9%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +314.3%
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%

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 0% 0% 0% 0% 37% 14% 15% 19% 12% 0% 0% 83% 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +192%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +362.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +205.1%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B6Vitamin B6 +1520%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Pigeon pea Heart of palm DV% diff.
Vitamin B6 0.05mg 0.81mg 58%
Potassium 384mg 1806mg 42%
Copper 0.269mg 0.644mg 42%
Zinc 0.9mg 3.73mg 26%
Folate 111µg 24µg 22%
Manganese 0.501mg 22%
Fiber 6.7g 1.5g 21%
Vitamin C 0mg 8mg 9%
Magnesium 46mg 10mg 9%
Vitamin B2 0.059mg 0.18mg 9%
Protein 6.76g 2.7g 8%
Vitamin B1 0.146mg 0.05mg 8%
Iron 1.11mg 1.69mg 7%
Vitamin B5 0.319mg 6%
Selenium 2.9µg 0.7µg 4%
Calcium 43mg 18mg 3%
Phosphorus 119mg 140mg 3%
Vitamin E 0.5mg 3%
Vitamin B3 0.781mg 0.9mg 1%
Carbs 23.25g 25.61g 1%
Polyunsaturated fat 0.205g 0.089g 1%
Calories 121kcal 115kcal 0%
Fats 0.38g 0.2g 0%
Net carbs 16.55g 24.11g N/A
Sugar 17.16g N/A
Sodium 5mg 14mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.083g 0.046g 0%
Monounsaturated fat 0.003g 0.005g 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
7% 23% 69%
Protein: 6.76 g
Fats: 0.38 g
Carbs: 23.25 g
Water: 68.55 g
Other: 1.06 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 +150.4%
Contains more FatsFats +90%
Contains more CarbsCarbs +10.2%
Contains more OtherOther +87.7%
~equal in Water ~69.5g

Fat Type Comparison

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

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