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Cranberry beans vs. Heart of palm — In-Depth Nutrition Comparison

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Important differences between Cranberry beans and Heart of palm

  • Cranberry beans has more Folate, Fiber, Vitamin B1, and Magnesium, however, Heart of palm is richer in Vitamin B6, Copper, Potassium, Zinc, Vitamin C, and Vitamin B2.
  • Heart of palm's daily need coverage for Vitamin B6 is 56% more.
  • Cranberry beans contains 9 times more Folate than Heart of palm. Cranberry beans contains 207µg of Folate, while Heart of palm contains 24µg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Hearts of palm, raw.

Infographic

Cranberry beans 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 +177.8%
Contains more Iron +23.7%
Contains more Magnesium +400%
Contains less Sodium -92.9%
Contains more Selenium +85.7%
Contains more Potassium +366.7%
Contains more Zinc +227.2%
Contains more Copper +178.8%
Equal in Phosphorus - 140
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +177.8%
Contains more Iron +23.7%
Contains more Magnesium +400%
Contains less Sodium -92.9%
Contains more Selenium +85.7%
Contains more Potassium +366.7%
Contains more Zinc +227.2%
Contains more Copper +178.8%
Equal in Phosphorus - 140

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 +320%
Contains more Folate +762.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +160.9%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 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 +320%
Contains more Folate +762.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +160.9%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +245.9%
Contains more Fats +130%
Contains more Other +82.6%
Equal in Carbs - 25.61
Equal in Water - 69.5
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +245.9%
Contains more Fats +130%
Contains more Other +82.6%
Equal in Carbs - 25.61
Equal in Water - 69.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +123.6%
Contains less Saturated Fat -61.3%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +123.6%
Contains less Saturated Fat -61.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Heart of palm Opinion
Net carbs 15.86g 24.11g Heart of palm
Protein 9.34g 2.7g Cranberry beans
Fats 0.46g 0.2g Cranberry beans
Carbs 24.46g 25.61g Heart of palm
Calories 136kcal 115kcal Cranberry beans
Sugar 17.16g Cranberry beans
Fiber 8.6g 1.5g Cranberry beans
Calcium 50mg 18mg Cranberry beans
Iron 2.09mg 1.69mg Cranberry beans
Magnesium 50mg 10mg Cranberry beans
Phosphorus 135mg 140mg Heart of palm
Potassium 387mg 1806mg Heart of palm
Sodium 1mg 14mg Cranberry beans
Zinc 1.14mg 3.73mg Heart of palm
Copper 0.231mg 0.644mg Heart of palm
Manganese 0.37mg Cranberry beans
Selenium 1.3µg 0.7µg Cranberry beans
Vitamin A 0IU 68IU Heart of palm
Vitamin A RAE 3µg Heart of palm
Vitamin E 0.5mg Heart of palm
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.21mg 0.05mg Cranberry beans
Vitamin B2 0.069mg 0.18mg Heart of palm
Vitamin B3 0.515mg 0.9mg Heart of palm
Vitamin B5 0.24mg Cranberry beans
Vitamin B6 0.081mg 0.81mg Heart of palm
Folate 207µg 24µg Cranberry beans
Tryptophan 0.111mg Cranberry beans
Threonine 0.393mg Cranberry beans
Isoleucine 0.412mg Cranberry beans
Leucine 0.746mg Cranberry beans
Lysine 0.641mg Cranberry beans
Methionine 0.14mg Cranberry beans
Phenylalanine 0.505mg Cranberry beans
Valine 0.489mg Cranberry beans
Histidine 0.26mg Cranberry beans
Saturated Fat 0.119g 0.046g Heart of palm
Monounsaturated Fat 0.04g 0.005g Cranberry beans
Polyunsaturated fat 0.199g 0.089g Cranberry beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Cranberry beans
26%
Heart of palm
Minerals Daily Need Coverage Score
38%
Cranberry beans
62%
Heart of palm

Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 3)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.4)
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.