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  6. Heart of palm vs. Chickpea raw

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

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How are heart of palm and chickpea raw different?

  • Heart of palm is richer in potassium and vitamin B6, while chickpea raw is higher in folate, fiber, protein, vitamin B1, iron, choline, magnesium, and phosphorus.
  • Chickpea raw covers your daily need for folate 133% more than heart of palm.
  • Heart of palm contains 3 times more potassium than chickpea raw. Heart of palm contains 1806mg of potassium, while chickpea raw contains 718mg.

Hearts of palm, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types were used in this article.

Infographic

Heart of palm vs Chickpea raw infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more PotassiumPotassium +151.5%
Contains more ZincZinc +35.1%
Contains less SodiumSodium -41.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +216.7%
Contains more IronIron +155%
Contains more PhosphorusPhosphorus +80%
Contains more ManganeseManganese +∞%
~equal in Copper ~0.656mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 1% 16% 119% 49% 29% 95% 123% 0% 23% 418%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin EVitamin E +64%
Contains more Vitamin B1Vitamin B1 +854%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin B3Vitamin B3 +71.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2220.8%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~3µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Chickpea raw DV% diff.
Manganese 21.306mg 926%
Folate 24µg 557µg 133%
Fiber 1.5g 12.2g 43%
Protein 2.7g 20.47g 36%
Vitamin B1 0.05mg 0.477mg 36%
Iron 1.69mg 4.31mg 33%
Potassium 1806mg 718mg 32%
Vitamin B5 1.588mg 32%
Vitamin B6 0.81mg 0.535mg 21%
Choline 0mg 99.3mg 18%
Polyunsaturated fat 0.089g 2.731g 18%
Magnesium 10mg 79mg 16%
Phosphorus 140mg 252mg 16%
Calories 115kcal 378kcal 13%
Carbs 25.61g 62.95g 12%
Fats 0.2g 6.04g 9%
Zinc 3.73mg 2.76mg 9%
Vitamin K 0µg 9µg 8%
Vitamin C 8mg 4mg 4%
Calcium 18mg 57mg 4%
Vitamin B3 0.9mg 1.541mg 4%
Saturated fat 0.046g 0.603g 3%
Monounsaturated fat 0.005g 1.377g 3%
Vitamin E 0.5mg 0.82mg 2%
Vitamin B2 0.18mg 0.212mg 2%
Copper 0.644mg 0.656mg 1%
Selenium 0.7µg 0µg 1%
Protein per 100 calories 2.3g 5.4g N/A
Calories per 10 g protein 426kcal 185kcal N/A
Weight per 100 calories 87g 26g N/A
Unsaturated / Saturated Fat ratio 2 6.8 N/A
Net carbs 24.11g 50.75g N/A
Sugar 17.16g 10.7g N/A
Sodium 14mg 24mg 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.2mg 0%
Threonine 0.766mg 0%
Isoleucine 0.882mg 0%
Leucine 1.465mg 0%
Lysine 1.377mg 0%
Methionine 0.27mg 0%
Phenylalanine 1.103mg 0%
Valine 0.865mg 0%
Histidine 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +804.9%
Contains more ProteinProtein +658.1%
Contains more FatsFats +2920%
Contains more CarbsCarbs +145.8%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +27440%
Contains more Poly. FatPolyunsaturated fat +2968.5%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.