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Heart of palm vs Adzuki bean - 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 - 0.145g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food contains less Sugars?
Adzuki bean
Adzuki bean contains less Sugars (difference - 17.16g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
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 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.
Heart of palm Adzuki bean
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Heart of palm Adzuki bean
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
19
Heart of palm
22
Adzuki bean
Mineral Summary Score
51
Heart of palm
86
Adzuki bean

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
:
Contains more Potassium +44%
Contains more Iron +194.7%
Contains more Calcium +266.7%
Contains more Magnesium +1170%
Contains more Copper +69.9%
Contains more Zinc +35.1%
Contains more Phosphorus +172.1%
Contains less Sodium -64.3%
Contains more Potassium +44%
Contains more Iron +194.7%
Contains more Calcium +266.7%
Contains more Magnesium +1170%
Contains more Copper +69.9%
Contains more Zinc +35.1%
Contains more Phosphorus +172.1%
Contains less Sodium -64.3%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +300%
Contains more Vitamin B6 +130.8%
Contains more Vitamin B1 +810%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +192.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +300%
Contains more Vitamin B6 +130.8%
Contains more Vitamin B1 +810%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +192.2%

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
16%
Heart of palm
119%
Adzuki bean
Carbohydrates
26%
Heart of palm
63%
Adzuki bean
Fats
1%
Heart of palm
2%
Adzuki bean

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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 Heart of palm Adzuki bean Opinion
Calories 115 329 Adzuki bean
Protein 2.7 19.87 Adzuki bean
Fats 0.2 0.53 Adzuki bean
Vitamin C 8 0 Heart of palm
Carbs 25.61 62.9 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.69 4.98 Adzuki bean
Calcium 18 66 Adzuki bean
Potassium 1806 1254 Heart of palm
Magnesium 10 127 Adzuki bean
Sugars 17.16 Heart of palm
Fiber 1.5 12.7 Adzuki bean
Copper 0.644 1.094 Adzuki bean
Zinc 3.73 5.04 Adzuki bean
Starch
Phosphorus 140 381 Adzuki bean
Sodium 14 5 Adzuki bean
Vitamin A 68 17 Heart of palm
Vitamin E 0.5 Heart of palm
Vitamin D 0 0
Vitamin B1 0.05 0.455 Adzuki bean
Vitamin B2 0.18 0.22 Adzuki bean
Vitamin B3 0.9 2.63 Adzuki bean
Vitamin B5 1.471 Adzuki bean
Vitamin B6 0.81 0.351 Heart of palm
Vitamin B12 0 0
Vitamin K 0 Heart of palm
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.046 0.191 Heart of palm
Monounsaturated Fat 0.005 0.05 Adzuki bean
Polyunsaturated fat 0.089 0.113 Adzuki bean
Tryptophan 0.191 Adzuki bean
Threonine 0.674 Adzuki bean
Isoleucine 0.791 Adzuki bean
Leucine 1.668 Adzuki bean
Lysine 1.497 Adzuki bean
Methionine 0.21 Adzuki bean
Phenylalanine 1.052 Adzuki bean
Valine 1.023 Adzuki bean
Histidine 0.524 Adzuki 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.