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Bean vs Heart of palm - 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.
Bean Heart of palm
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
Bean Heart of palm
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
32
Bean
19
Heart of palm
Mineral Summary Score
88
Bean
51
Heart of palm

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
Bean
5
:
Contains more Iron +298.8%
Contains more Calcium +633.3%
Contains more Magnesium +1790%
Contains more Copper +46.1%
Contains more Phosphorus +162.1%
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Equal in Sodium - 14
Contains more Iron +298.8%
Contains more Calcium +633.3%
Contains more Magnesium +1790%
Contains more Copper +46.1%
Contains more Phosphorus +162.1%
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Equal in Sodium - 14

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
Bean
7
:
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 +∞%
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +112%
Equal in Vitamin E - 0.5
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 +∞%
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +112%
Equal in Vitamin E - 0.5

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
143%
Bean
16%
Heart of palm
Carbohydrates
63%
Bean
26%
Heart of palm
Fats
5%
Bean
1%
Heart of palm

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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 Bean Heart of palm Opinion
Calories 347 115 Bean
Protein 23.86 2.7 Bean
Fats 1.15 0.2 Bean
Vitamin C 4.8 8 Heart of palm
Carbs 62.62 25.61 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 1.69 Bean
Calcium 132 18 Bean
Potassium 1246 1806 Heart of palm
Magnesium 189 10 Bean
Sugars 6.6 17.16 Heart of palm
Fiber 16.3 1.5 Bean
Copper 0.941 0.644 Bean
Zinc 2.68 3.73 Heart of palm
Starch
Phosphorus 367 140 Bean
Sodium 15 14 Heart of palm
Vitamin A 114 68 Bean
Vitamin E 0.51 0.5 Bean
Vitamin D 0 0
Vitamin B1 0.621 0.05 Bean
Vitamin B2 0.233 0.18 Bean
Vitamin B3 2.251 0.9 Bean
Vitamin B5 1.91 Bean
Vitamin B6 0.382 0.81 Heart of palm
Vitamin B12 0 0
Vitamin K 9 0 Bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.348 0.046 Heart of palm
Monounsaturated Fat 0.161 0.005 Bean
Polyunsaturated fat 0.384 0.089 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.