Bean raw vs. Heart of palm — In-Depth Nutrition Comparison
Compare
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
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 MagnesiumMagnesium | +1660% |
| Contains more CalciumCalcium | +527.8% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +38.7% |
| Contains more PhosphorusPhosphorus | +193.6% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +3885.7% |
| Contains more PotassiumPotassium | +29.6% |
| Contains more ZincZinc | +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.
| Contains more Vitamin B1Vitamin B1 | +1326% |
| Contains more Vitamin B2Vitamin B2 | +17.8% |
| Contains more Vitamin B3Vitamin B3 | +30.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2087.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +27% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin E | +138.1% |
| Contains more Vitamin B6Vitamin B6 | +70.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.42 g
Fats:
1.23 g
Carbs:
62.55 g
Water:
11.33 g
Other:
3.47 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +693.3% |
| Contains more FatsFats | +515% |
| Contains more CarbsCarbs | +144.2% |
| Contains more OtherOther | +74.4% |
| Contains more WaterWater | +513.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.235 g
Monounsaturated Fat:
Mono. Fat
0.229 g
Polyunsaturated fat:
Poly. Fat
0.407 g
Saturated Fat:
Sat. Fat
0.046 g
Monounsaturated Fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated Fat | +4480% |
| Contains more Poly. FatPolyunsaturated fat | +357.3% |
| Contains less Sat. FatSaturated 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.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 347kcal | 115kcal |
|
| Protein | 21.42g | 2.7g |
|
| Fats | 1.23g | 0.2g |
|
| Vitamin C | 6.3mg | 8mg |
|
| Net carbs | 47.05g | 24.11g |
|
| Carbs | 62.55g | 25.61g |
|
| Magnesium | 176mg | 10mg |
|
| Calcium | 113mg | 18mg |
|
| Potassium | 1393mg | 1806mg |
|
| Iron | 5.07mg | 1.69mg |
|
| Sugar | 2.11g | 17.16g |
|
| Fiber | 15.5g | 1.5g |
|
| Copper | 0.893mg | 0.644mg |
|
| Zinc | 2.28mg | 3.73mg |
|
| Starch | 34.17g |
|
|
| Phosphorus | 411mg | 140mg |
|
| Sodium | 12mg | 14mg |
|
| Vitamin A | 0IU | 68IU |
|
| Vitamin A RAE | 0µg | 3µg |
|
| Vitamin E | 0.21mg | 0.5mg |
|
| Manganese | 1.148mg |
|
|
| Selenium | 27.9µg | 0.7µg |
|
| Vitamin B1 | 0.713mg | 0.05mg |
|
| Vitamin B2 | 0.212mg | 0.18mg |
|
| Vitamin B3 | 1.174mg | 0.9mg |
|
| Vitamin B5 | 0.785mg |
|
|
| Vitamin B6 | 0.474mg | 0.81mg |
|
| Vitamin K | 5.6µg | 0µg |
|
| Folate | 525µg | 24µg |
|
| Choline | 66.2mg | 0mg |
|
| Saturated Fat | 0.235g | 0.046g |
|
| Monounsaturated Fat | 0.229g | 0.005g |
|
| Polyunsaturated fat | 0.407g | 0.089g |
|
| Tryptophan | 0.237mg |
|
|
| Threonine | 0.81mg |
|
|
| Isoleucine | 0.871mg |
|
|
| Leucine | 1.558mg |
|
|
| Lysine | 1.356mg |
|
|
| Methionine | 0.259mg |
|
|
| Phenylalanine | 1.095mg |
|
|
| Valine | 0.998mg |
|
|
| Histidine | 0.556mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
67%
24%
Minerals Daily Need Coverage Score
131%
62%
Comparison summary
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.189g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 1)
Which food is cheaper?
Heart of palm is cheaper (difference - $1.5)
Which food is lower in Sugar?
Bean raw is lower in Sugar (difference - 15.05g)
Which food contains less Sodium?
Bean raw contains less Sodium (difference - 2mg)
Which food is richer in minerals?
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.