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Heart of palm vs Bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.302g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 5)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.5)
Which food contains less Sugars?
Bean
Bean contains less Sugars (difference - 10.56g)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Heart of palm Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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
32
Bean
Mineral Summary Score
51
Heart of palm
88
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
:
5
Bean
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Contains more Iron +298.8%
Contains more Calcium +633.3%
Contains more Magnesium +1790%
Contains more Copper +46.1%
Contains more Phosphorus +162.1%
Equal in Sodium - 15
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Contains more Iron +298.8%
Contains more Calcium +633.3%
Contains more Magnesium +1790%
Contains more Copper +46.1%
Contains more Phosphorus +162.1%
Equal in Sodium - 15

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
:
7
Bean
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +112%
Contains more Vitamin A +67.6%
Contains more Vitamin B1 +1142%
Contains more Vitamin B2 +29.4%
Contains more Vitamin B3 +150.1%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.51
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +112%
Contains more Vitamin A +67.6%
Contains more Vitamin B1 +1142%
Contains more Vitamin B2 +29.4%
Contains more Vitamin B3 +150.1%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.51

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
143%
Bean
Carbohydrates
26%
Heart of palm
63%
Bean
Fats
1%
Heart of palm
5%
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 Bean Opinion
Calories 115 347 Bean
Protein 2.7 23.86 Bean
Fats 0.2 1.15 Bean
Vitamin C 8 4.8 Heart of palm
Carbs 25.61 62.62 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.69 6.74 Bean
Calcium 18 132 Bean
Potassium 1806 1246 Heart of palm
Magnesium 10 189 Bean
Sugars 17.16 6.6 Heart of palm
Fiber 1.5 16.3 Bean
Copper 0.644 0.941 Bean
Zinc 3.73 2.68 Heart of palm
Starch
Phosphorus 140 367 Bean
Sodium 14 15 Heart of palm
Vitamin A 68 114 Bean
Vitamin E 0.5 0.51 Bean
Vitamin D 0 0
Vitamin B1 0.05 0.621 Bean
Vitamin B2 0.18 0.233 Bean
Vitamin B3 0.9 2.251 Bean
Vitamin B5 1.91 Bean
Vitamin B6 0.81 0.382 Heart of palm
Vitamin B12 0 0
Vitamin K 0 9 Bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.046 0.348 Heart of palm
Monounsaturated Fat 0.005 0.161 Bean
Polyunsaturated fat 0.089 0.384 Bean
Tryptophan 0.26 Bean
Threonine 0.782 Bean
Isoleucine 1.008 Bean
Leucine 1.847 Bean
Lysine 1.664 Bean
Methionine 0.286 Bean
Phenylalanine 1.443 Bean
Valine 1.237 Bean
Histidine 0.695 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.