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Soybean vs. Heart of palm — In-Depth Nutrition Comparison

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Differences between Soybean and Heart of palm

  • Soybean has more Iron, Magnesium, Fiber, Vitamin K, Phosphorus, and Selenium, while Heart of palm has more Vitamin B6, Potassium, Copper, and Zinc.
  • Heart of palm's daily need coverage for Vitamin B6 is 44% higher.

The food types used in this comparison are Soybeans, mature cooked, boiled, without salt and Hearts of palm, raw.

Infographic

Soybean vs Heart of palm 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 Calcium +466.7%
Contains more Iron +204.1%
Contains more Magnesium +760%
Contains more Phosphorus +75%
Contains less Sodium -92.9%
Contains more Selenium +942.9%
Contains more Potassium +250.7%
Contains more Zinc +224.3%
Contains more Copper +58.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +466.7%
Contains more Iron +204.1%
Contains more Magnesium +760%
Contains more Phosphorus +75%
Contains less Sodium -92.9%
Contains more Selenium +942.9%
Contains more Potassium +250.7%
Contains more Zinc +224.3%
Contains more Copper +58.2%

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 B1 +210%
Contains more Vitamin B2 +58.3%
Contains more Folate +125%
Contains more Vitamin K +∞%
Contains more Vitamin A +655.6%
Contains more Vitamin E +42.9%
Contains more Vitamin C +370.6%
Contains more Vitamin B3 +125.6%
Contains more Vitamin B6 +246.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
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%
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +58.3%
Contains more Folate +125%
Contains more Vitamin K +∞%
Contains more Vitamin A +655.6%
Contains more Vitamin E +42.9%
Contains more Vitamin C +370.6%
Contains more Vitamin B3 +125.6%
Contains more Vitamin B6 +246.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +574.4%
Contains more Fats +4385%
Contains more Carbs +206.3%
Contains more Water +11.1%
Equal in Other - 1.99
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more Protein +574.4%
Contains more Fats +4385%
Contains more Carbs +206.3%
Contains more Water +11.1%
Equal in Other - 1.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +39520%
Contains more Polyunsaturated fat +5589.9%
Contains less Saturated Fat -96.5%
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +39520%
Contains more Polyunsaturated fat +5589.9%
Contains less Saturated Fat -96.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Heart of palm
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 Soybean Heart of palm Opinion
Net carbs 2.36g 24.11g Heart of palm
Protein 18.21g 2.7g Soybean
Fats 8.97g 0.2g Soybean
Carbs 8.36g 25.61g Heart of palm
Calories 172kcal 115kcal Soybean
Sugar 3g 17.16g Soybean
Fiber 6g 1.5g Soybean
Calcium 102mg 18mg Soybean
Iron 5.14mg 1.69mg Soybean
Magnesium 86mg 10mg Soybean
Phosphorus 245mg 140mg Soybean
Potassium 515mg 1806mg Heart of palm
Sodium 1mg 14mg Soybean
Zinc 1.15mg 3.73mg Heart of palm
Copper 0.407mg 0.644mg Heart of palm
Manganese 0.824mg Soybean
Selenium 7.3µg 0.7µg Soybean
Vitamin A 9IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0.35mg 0.5mg Heart of palm
Vitamin C 1.7mg 8mg Heart of palm
Vitamin B1 0.155mg 0.05mg Soybean
Vitamin B2 0.285mg 0.18mg Soybean
Vitamin B3 0.399mg 0.9mg Heart of palm
Vitamin B5 0.179mg Soybean
Vitamin B6 0.234mg 0.81mg Heart of palm
Folate 54µg 24µg Soybean
Vitamin K 19.2µg 0µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Saturated Fat 1.297g 0.046g Heart of palm
Monounsaturated Fat 1.981g 0.005g Soybean
Polyunsaturated fat 5.064g 0.089g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Heart of palm
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
23%
Soybean
26%
Heart of palm
Minerals Daily Need Coverage Score
75%
Soybean
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 14.16g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 18)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 1.251g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3.4)
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.