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  6. Bean raw vs. Heart of palm

Bean raw vs. Heart of palm — In-Depth Nutrition Comparison

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The main differences between Bean raw and Heart of palm

  • Bean raw has more Folate, Fiber, Vitamin B1, Selenium, Iron, Magnesium, Phosphorus, and Copper, however, Heart of palm has more Vitamin B6, and Zinc.
  • Daily need coverage for Folate from Bean raw is 125% higher.
  • Heart of palm has 40 times less Selenium than Bean raw. Bean raw has 27.9µg of Selenium, while Heart of palm has 0.7µg.

Food types used in this article are Beans, pinto, mature seeds, raw and Hearts of palm, raw.

Infographic

Bean raw 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.
Bean raw
Bean raw
8
:
2
Heart of palm
Heart of palm
Contains more Calcium +527.8%
Contains more Iron +200%
Contains more Magnesium +1660%
Contains more Phosphorus +193.6%
Contains less Sodium -14.3%
Contains more Copper +38.7%
Contains more Selenium +3885.7%
Contains more Potassium +29.6%
Contains more Zinc +63.6%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Heart of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +527.8%
Contains more Iron +200%
Contains more Magnesium +1660%
Contains more Phosphorus +193.6%
Contains less Sodium -14.3%
Contains more Copper +38.7%
Contains more Selenium +3885.7%
Contains more Potassium +29.6%
Contains more Zinc +63.6%

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.
Bean raw
Bean raw
6
:
4
Heart of palm
Heart of palm
Contains more Vitamin B1 +1326%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +30.4%
Contains more Folate +2087.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin C +27%
Contains more Vitamin B6 +70.9%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Heart of palm
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 +1326%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +30.4%
Contains more Folate +2087.5%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin C +27%
Contains more Vitamin B6 +70.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Heart of palm
Heart of palm
Contains more Protein +693.3%
Contains more Fats +515%
Contains more Carbs +144.2%
Contains more Other +74.4%
Contains more Water +513.4%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Heart of palm
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 +693.3%
Contains more Fats +515%
Contains more Carbs +144.2%
Contains more Other +74.4%
Contains more Water +513.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Heart of palm
Heart of palm
Contains more Monounsaturated Fat +4480%
Contains more Polyunsaturated fat +357.3%
Contains less Saturated Fat -80.4%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Heart of palm
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +4480%
Contains more Polyunsaturated fat +357.3%
Contains less Saturated Fat -80.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Heart of palm Opinion
Net carbs 47.05g 24.11g Bean raw
Protein 21.42g 2.7g Bean raw
Fats 1.23g 0.2g Bean raw
Carbs 62.55g 25.61g Bean raw
Calories 347kcal 115kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 17.16g Bean raw
Fiber 15.5g 1.5g Bean raw
Calcium 113mg 18mg Bean raw
Iron 5.07mg 1.69mg Bean raw
Magnesium 176mg 10mg Bean raw
Phosphorus 411mg 140mg Bean raw
Potassium 1393mg 1806mg Heart of palm
Sodium 12mg 14mg Bean raw
Zinc 2.28mg 3.73mg Heart of palm
Copper 0.893mg 0.644mg Bean raw
Manganese 1.148mg Bean raw
Selenium 27.9µg 0.7µg Bean raw
Vitamin A 0IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0.21mg 0.5mg Heart of palm
Vitamin C 6.3mg 8mg Heart of palm
Vitamin B1 0.713mg 0.05mg Bean raw
Vitamin B2 0.212mg 0.18mg Bean raw
Vitamin B3 1.174mg 0.9mg Bean raw
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.474mg 0.81mg Heart of palm
Folate 525µg 24µg Bean raw
Vitamin K 5.6µg 0µg Bean raw
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw
Saturated Fat 0.235g 0.046g Heart of palm
Monounsaturated Fat 0.229g 0.005g Bean raw
Polyunsaturated fat 0.407g 0.089g Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
26%
Heart of palm
Minerals Daily Need Coverage Score
131%
Bean raw
62%
Heart of palm

Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.189g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 1)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 15.05g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.