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Bean vs Heart of palm - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.189g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.5)
Which food contains less Sugars?
Bean
Bean contains less Sugars (difference - 15.05g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean Heart of palm
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Bean Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Bean
19
Heart of palm
Mineral Summary Score
84
Bean
51
Heart of palm

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
6
:
Contains more Iron +200%
Contains more Calcium +527.8%
Contains more Magnesium +1660%
Contains more Copper +38.7%
Contains more Phosphorus +193.6%
Contains less Sodium -14.3%
Contains more Potassium +29.6%
Contains more Zinc +63.6%
Contains more Iron +200%
Contains more Calcium +527.8%
Contains more Magnesium +1660%
Contains more Copper +38.7%
Contains more Phosphorus +193.6%
Contains less Sodium -14.3%
Contains more Potassium +29.6%
Contains more Zinc +63.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
5
:
Contains more Vitamin B1 +1326%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +30.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +27%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B6 +70.9%
Contains more Vitamin B1 +1326%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +30.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +27%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B6 +70.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
129%
Bean
16%
Heart of palm
Carbohydrates
63%
Bean
26%
Heart of palm
Fats
6%
Bean
1%
Heart of palm

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Bean Heart of palm Opinion
Calories 347 115 Bean
Protein 21.42 2.7 Bean
Fats 1.23 0.2 Bean
Vitamin C 6.3 8 Heart of palm
Carbs 62.55 25.61 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 1.69 Bean
Calcium 113 18 Bean
Potassium 1393 1806 Heart of palm
Magnesium 176 10 Bean
Sugars 2.11 17.16 Heart of palm
Fiber 15.5 1.5 Bean
Copper 0.893 0.644 Bean
Zinc 2.28 3.73 Heart of palm
Starch 34.17 Bean
Phosphorus 411 140 Bean
Sodium 12 14 Bean
Vitamin A 0 68 Heart of palm
Vitamin E 0.21 0.5 Heart of palm
Vitamin D 0 0
Vitamin B1 0.713 0.05 Bean
Vitamin B2 0.212 0.18 Bean
Vitamin B3 1.174 0.9 Bean
Vitamin B5 0.785 Bean
Vitamin B6 0.474 0.81 Heart of palm
Vitamin B12 0 0
Vitamin K 5.6 0 Bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.235 0.046 Heart of palm
Monounsaturated Fat 0.229 0.005 Bean
Polyunsaturated fat 0.407 0.089 Bean
Tryptophan 0.237 Bean
Threonine 0.81 Bean
Isoleucine 0.871 Bean
Leucine 1.558 Bean
Lysine 1.356 Bean
Methionine 0.259 Bean
Phenylalanine 1.095 Bean
Valine 0.998 Bean
Histidine 0.556 Bean
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.