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

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Significant differences between Heart of palm and Kidney beans

  • Heart of palm has more Vitamin B6, Copper, Potassium, Zinc, Vitamin B2, and Vitamin C, however, Kidney beans is richer in Folate, Fiber, Vitamin B1, and Magnesium.
  • Heart of palm covers your daily Vitamin B6 needs 53% more than Kidney beans.
  • Kidney beans has 7 times less Vitamin C than Heart of palm. Heart of palm has 8mg of Vitamin C, while Kidney beans has 1.2mg.

Specific food types used in this comparison are Hearts of palm, raw and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Heart of palm vs Kidney beans 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 Potassium +345.9%
Contains more Zinc +273%
Contains more Copper +198.1%
Contains more Calcium +94.4%
Contains more Iron +31.4%
Contains more Magnesium +320%
Contains less Sodium -92.9%
Contains more Selenium +57.1%
Equal in Phosphorus - 138
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Potassium +345.9%
Contains more Zinc +273%
Contains more Copper +198.1%
Contains more Calcium +94.4%
Contains more Iron +31.4%
Contains more Magnesium +320%
Contains less Sodium -92.9%
Contains more Selenium +57.1%
Equal in Phosphorus - 138

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 A +∞%
Contains more Vitamin E +1566.7%
Contains more Vitamin C +566.7%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +55.7%
Contains more Vitamin B6 +575%
Contains more Vitamin B1 +220%
Contains more Folate +441.7%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +1566.7%
Contains more Vitamin C +566.7%
Contains more Vitamin B2 +210.3%
Contains more Vitamin B3 +55.7%
Contains more Vitamin B6 +575%
Contains more Vitamin B1 +220%
Contains more Folate +441.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +12.3%
Contains more Other +82.6%
Contains more Protein +221.1%
Contains more Fats +150%
Equal in Water - 66.94
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Carbs +12.3%
Contains more Other +82.6%
Contains more Protein +221.1%
Contains more Fats +150%
Equal in Water - 66.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +680%
Contains more Polyunsaturated fat +212.4%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains less Saturated Fat -37%
Contains more Monounsaturated Fat +680%
Contains more Polyunsaturated fat +212.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Heart of palm Kidney beans Opinion
Net carbs 24.11g 16.4g Heart of palm
Protein 2.7g 8.67g Kidney beans
Fats 0.2g 0.5g Kidney beans
Carbs 25.61g 22.8g Heart of palm
Calories 115kcal 127kcal Kidney beans
Sugar 17.16g 0.32g Kidney beans
Fiber 1.5g 6.4g Kidney beans
Calcium 18mg 35mg Kidney beans
Iron 1.69mg 2.22mg Kidney beans
Magnesium 10mg 42mg Kidney beans
Phosphorus 140mg 138mg Heart of palm
Potassium 1806mg 405mg Heart of palm
Sodium 14mg 1mg Kidney beans
Zinc 3.73mg 1mg Heart of palm
Copper 0.644mg 0.216mg Heart of palm
Manganese 0.43mg Kidney beans
Selenium 0.7µg 1.1µg Kidney beans
Vitamin A 68IU 0IU Heart of palm
Vitamin A RAE 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.03mg Heart of palm
Vitamin C 8mg 1.2mg Heart of palm
Vitamin B1 0.05mg 0.16mg Kidney beans
Vitamin B2 0.18mg 0.058mg Heart of palm
Vitamin B3 0.9mg 0.578mg Heart of palm
Vitamin B5 0.22mg Kidney beans
Vitamin B6 0.81mg 0.12mg Heart of palm
Folate 24µg 130µg Kidney beans
Vitamin K 0µg 8.4µg Kidney beans
Tryptophan 0.104mg Kidney beans
Threonine 0.319mg Kidney beans
Isoleucine 0.41mg Kidney beans
Leucine 0.736mg Kidney beans
Lysine 0.607mg Kidney beans
Methionine 0.113mg Kidney beans
Phenylalanine 0.511mg Kidney beans
Valine 0.5mg Kidney beans
Histidine 0.238mg Kidney beans
Saturated Fat 0.046g 0.073g Heart of palm
Monounsaturated Fat 0.005g 0.039g Kidney beans
Polyunsaturated fat 0.089g 0.278g Kidney beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Kidney beans
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
26%
Heart of palm
19%
Kidney beans
Minerals Daily Need Coverage Score
62%
Heart of palm
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 16.84g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.2)
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.
Which food is richer in vitamins?
?
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.