Kidney beans vs. Heart of palm — In-Depth Nutrition Comparison
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Significant differences between Kidney beans and Heart of palm
- Kidney beans has more Folate, Fiber, Vitamin B1, and Magnesium, however, Heart of palm is richer in Vitamin B6, Copper, Potassium, Zinc, Vitamin B2, and Vitamin C.
- Heart of palm covers your daily Vitamin B6 needs 53% more than Kidney beans.
- Heart of palm has 5 times less Folate than Kidney beans. Kidney beans has 130µg of Folate, while Heart of palm has 24µg.
Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Hearts of palm, raw.
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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.
Contains
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Calcium
+94.4%
Contains
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Iron
+31.4%
Contains
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Magnesium
+320%
Contains
less
Sodium
-92.9%
Contains
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Selenium
+57.1%
Contains
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Potassium
+345.9%
Contains
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Zinc
+273%
Contains
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Copper
+198.1%
Equal in Phosphorus - 140
Contains
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Calcium
+94.4%
Contains
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Iron
+31.4%
Contains
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Magnesium
+320%
Contains
less
Sodium
-92.9%
Contains
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Selenium
+57.1%
Contains
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Potassium
+345.9%
Contains
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Zinc
+273%
Contains
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Copper
+198.1%
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.
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Contains
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Vitamin B1
+220%
Contains
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Folate
+441.7%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1566.7%
Contains
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Vitamin C
+566.7%
Contains
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Vitamin B2
+210.3%
Contains
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Vitamin B3
+55.7%
Contains
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Vitamin B6
+575%
Contains
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Vitamin B1
+220%
Contains
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Folate
+441.7%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1566.7%
Contains
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Vitamin C
+566.7%
Contains
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Vitamin B2
+210.3%
Contains
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Vitamin B3
+55.7%
Contains
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Vitamin B6
+575%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+221.1%
Contains
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Fats
+150%
Contains
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Carbs
+12.3%
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Other
+82.6%
Equal in Water - 69.5
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Contains
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Protein
+221.1%
Contains
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Fats
+150%
Contains
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Carbs
+12.3%
Contains
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Other
+82.6%
Equal in Water - 69.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+680%
Contains
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Polyunsaturated fat
+212.4%
Contains
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Saturated Fat
-37%
Saturated Fat:
0.073 g
Monounsaturated Fat:
0.039 g
Polyunsaturated fat:
0.278 g
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Contains
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Monounsaturated Fat
+680%
Contains
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Polyunsaturated fat
+212.4%
Contains
less
Saturated Fat
-37%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.4g | 24.11g |
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| Protein | 8.67g | 2.7g |
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| Fats | 0.5g | 0.2g |
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| Carbs | 22.8g | 25.61g |
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| Calories | 127kcal | 115kcal |
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| Sugar | 0.32g | 17.16g |
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| Fiber | 6.4g | 1.5g |
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| Calcium | 35mg | 18mg |
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| Iron | 2.22mg | 1.69mg |
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| Magnesium | 42mg | 10mg |
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| Phosphorus | 138mg | 140mg |
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| Potassium | 405mg | 1806mg |
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| Sodium | 1mg | 14mg |
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| Zinc | 1mg | 3.73mg |
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| Copper | 0.216mg | 0.644mg |
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| Manganese | 0.43mg |
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| Selenium | 1.1µg | 0.7µg |
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| Vitamin A | 0IU | 68IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.03mg | 0.5mg |
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| Vitamin C | 1.2mg | 8mg |
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| Vitamin B1 | 0.16mg | 0.05mg |
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| Vitamin B2 | 0.058mg | 0.18mg |
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| Vitamin B3 | 0.578mg | 0.9mg |
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| Vitamin B5 | 0.22mg |
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| Vitamin B6 | 0.12mg | 0.81mg |
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| Folate | 130µg | 24µg |
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| Vitamin K | 8.4µg | 0µg |
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| Tryptophan | 0.104mg |
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| Threonine | 0.319mg |
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| Isoleucine | 0.41mg |
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| Leucine | 0.736mg |
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| Lysine | 0.607mg |
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| Methionine | 0.113mg |
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| Phenylalanine | 0.511mg |
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| Valine | 0.5mg |
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| Histidine | 0.238mg |
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| Saturated Fat | 0.073g | 0.046g |
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| Monounsaturated Fat | 0.039g | 0.005g |
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| Polyunsaturated fat | 0.278g | 0.089g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
19%
26%
Minerals Daily Need Coverage Score
38%
62%
Comparison summary
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 16.84g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Heart of palm is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.