Hearts of palm vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison
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Differences between Hearts of palm and Yardlong bean (Asparagus bean)
- Hearts of palm are higher in Manganese, Iron, Copper, and Zinc, however, Yardlong bean (Asparagus bean) is richer in Vitamin C, and Vitamin B1.
- Hearts of palm' daily need coverage for Manganese is 52% higher.
- Hearts of palm have 107 times more Sodium than Yardlong bean (Asparagus bean). While Hearts of palm have 426mg of Sodium, Yardlong bean (Asparagus bean) has only 4mg.
The food types used in this comparison are Hearts of palm, canned and Yardlong bean, cooked, boiled, drained, without salt.
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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
+31.8%
Contains
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Iron
+219.4%
Contains
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Phosphorus
+14%
Contains
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Zinc
+219.4%
Contains
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Copper
+183%
Contains
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Manganese
+593.5%
Contains
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Magnesium
+10.5%
Contains
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Potassium
+63.8%
Contains
less
Sodium
-99.1%
Contains
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Selenium
+114.3%
Contains
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Calcium
+31.8%
Contains
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Iron
+219.4%
Contains
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Phosphorus
+14%
Contains
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Zinc
+219.4%
Contains
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Copper
+183%
Contains
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Manganese
+593.5%
Contains
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Magnesium
+10.5%
Contains
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Potassium
+63.8%
Contains
less
Sodium
-99.1%
Contains
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Selenium
+114.3%
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
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Vitamin B5
+147.1%
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Vitamin A
+∞%
Contains
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Vitamin C
+105.1%
Contains
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Vitamin B1
+672.7%
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Vitamin B2
+73.7%
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Vitamin B3
+44.2%
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Folate
+15.4%
Equal in Vitamin B6 - 0.024
Contains
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Vitamin B5
+147.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+105.1%
Contains
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Vitamin B1
+672.7%
Contains
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Vitamin B2
+73.7%
Contains
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Vitamin B3
+44.2%
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Folate
+15.4%
Equal in Vitamin B6 - 0.024
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+520%
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Other
+183.3%
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Carbs
+98.7%
Equal in Protein - 2.53
Equal in Water - 87.47
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Contains
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Fats
+520%
Contains
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Other
+183.3%
Contains
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Carbs
+98.7%
Equal in Protein - 2.53
Equal in Water - 87.47
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1044.4%
Contains
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Polyunsaturated fat
+381%
Contains
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Saturated Fat
-80%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.103 g
Polyunsaturated fat:
0.202 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.042 g
Contains
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Monounsaturated Fat
+1044.4%
Contains
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Polyunsaturated fat
+381%
Contains
less
Saturated Fat
-80%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Saturated Fat | |||
Rich in vitamins | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Lower in Sugar | Equal | ||
Lower in Cholesterol | Equal | ||
Lower in price | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 2.22g | 9.18g | |
Protein | 2.52g | 2.53g | |
Fats | 0.62g | 0.1g | |
Carbs | 4.62g | 9.18g | |
Calories | 28kcal | 47kcal | |
Fiber | 2.4g | ||
Calcium | 58mg | 44mg | |
Iron | 3.13mg | 0.98mg | |
Magnesium | 38mg | 42mg | |
Phosphorus | 65mg | 57mg | |
Potassium | 177mg | 290mg | |
Sodium | 426mg | 4mg | |
Zinc | 1.15mg | 0.36mg | |
Copper | 0.133mg | 0.047mg | |
Manganese | 1.394mg | 0.201mg | |
Selenium | 0.7µg | 1.5µg | |
Vitamin A | 0IU | 450IU | |
Vitamin A RAE | 0µg | 23µg | |
Vitamin C | 7.9mg | 16.2mg | |
Vitamin B1 | 0.011mg | 0.085mg | |
Vitamin B2 | 0.057mg | 0.099mg | |
Vitamin B3 | 0.437mg | 0.63mg | |
Vitamin B5 | 0.126mg | 0.051mg | |
Vitamin B6 | 0.022mg | 0.024mg | |
Folate | 39µg | 45µg | |
Tryptophan | 0.023mg | 0.029mg | |
Threonine | 0.097mg | 0.094mg | |
Isoleucine | 0.101mg | 0.135mg | |
Leucine | 0.169mg | 0.18mg | |
Lysine | 0.091mg | 0.166mg | |
Methionine | 0.042mg | 0.036mg | |
Phenylalanine | 0.098mg | 0.139mg | |
Valine | 0.114mg | 0.146mg | |
Histidine | 0.055mg | 0.082mg | |
Saturated Fat | 0.13g | 0.026g | |
Monounsaturated Fat | 0.103g | 0.009g | |
Polyunsaturated fat | 0.202g | 0.042g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
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
8%
15%
Minerals Daily Need Coverage Score
52%
19%
Comparison summary
Which food contains less Sodium?
Yardlong bean (Asparagus bean) contains less Sodium (difference - 422mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.104g)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean) is relatively richer in vitamins
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)