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Bean vs Heart of palm - In-Depth Nutrition Comparison

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The main differences between Bean and Heart of palm

  • Bean 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 is 125% higher.
  • Heart of palm has 40 times less Selenium than Bean. Bean 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 vs Heart of palm infographic
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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
Bean
6
:
2
Heart of palm
Heart of palm
Contains more Iron +200%
Contains more Calcium +527.8%
Contains more Magnesium +1660%
Contains more Copper +38.7%
Contains more Phosphorus +193.6%
Contains less Sodium -14.3%
Contains more Potassium +29.6%
Contains more Zinc +63.6%
Bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Heart of palm
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Contains more Iron +200%
Contains more Calcium +527.8%
Contains more Magnesium +1660%
Contains more Copper +38.7%
Contains more Phosphorus +193.6%
Contains less Sodium -14.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
Bean
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 Vitamin K +∞%
Contains more Folate +2087.5%
Contains more Vitamin C +27%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B6 +70.9%
Bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Heart of palm
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin B1 +1326%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +30.4%
Contains more Vitamin K +∞%
Contains more Folate +2087.5%
Contains more Vitamin C +27%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B6 +70.9%

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
70
Bean
26
Heart of palm
Mineral Summary Score
126
Bean
77
Heart of palm

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
129%
Bean
16%
Heart of palm
Carbohydrates
63%
Bean
26%
Heart of palm
Fats
6%
Bean
1%
Heart of palm

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

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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 contains less Sugars?
Bean
Bean contains less Sugars (difference - 15.05g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 21.42 2.7 Bean
Fats 1.23 0.2 Bean
Vitamin C 6.3 8 Heart of palm
Carbs 62.55 25.61 Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 1.69 Bean
Calcium 113 18 Bean
Potassium 1393 1806 Heart of palm
Magnesium 176 10 Bean
Sugars 2.11 17.16 Bean
Fiber 15.5 1.5 Bean
Copper 0.893 0.644 Bean
Zinc 2.28 3.73 Heart of palm
Starch 34.17 Bean
Phosphorus 411 140 Bean
Sodium 12 14 Bean
Vitamin A 0 68 Heart of palm
Vitamin E 0.21 0.5 Heart of palm
Vitamin D 0 0
Vitamin B1 0.713 0.05 Bean
Vitamin B2 0.212 0.18 Bean
Vitamin B3 1.174 0.9 Bean
Vitamin B5 0.785 Bean
Vitamin B6 0.474 0.81 Heart of palm
Vitamin B12 0 0
Vitamin K 5.6 0 Bean
Folate 525 24 Bean
Trans Fat 0 0
Saturated Fat 0.235 0.046 Heart of palm
Monounsaturated Fat 0.229 0.005 Bean
Polyunsaturated fat 0.407 0.089 Bean
Tryptophan 0.237 Bean
Threonine 0.81 Bean
Isoleucine 0.871 Bean
Leucine 1.558 Bean
Lysine 1.356 Bean
Methionine 0.259 Bean
Phenylalanine 1.095 Bean
Valine 0.998 Bean
Histidine 0.556 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Bean - 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.