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  6. Bean vs. Heart of palm

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

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Differences between Bean and Heart of palm

  • Bean has more Fiber, Vitamin B1, Selenium, and Choline, while Heart of palm has more Vitamin B6, Copper, Potassium, Zinc, Iron, and Vitamin B2.
  • Heart of palm's daily need coverage for Vitamin B6 is 52% higher.

The food types used in this comparison are Beans, baked, canned, no salt added and Hearts of palm, raw.

Infographic

Bean 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
Bean
4
:
5
Heart of palm
Heart of palm
Contains more Calcium +177.8%
Contains more Magnesium +220%
Contains less Sodium -92.9%
Contains more Selenium +542.9%
Contains more Iron +482.8%
Contains more Phosphorus +34.6%
Contains more Potassium +510.1%
Contains more Zinc +166.4%
Contains more Copper +212.6%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
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 +177.8%
Contains more Magnesium +220%
Contains less Sodium -92.9%
Contains more Selenium +542.9%
Contains more Iron +482.8%
Contains more Phosphorus +34.6%
Contains more Potassium +510.1%
Contains more Zinc +166.4%
Contains more Copper +212.6%

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
Bean
3
:
5
Heart of palm
Heart of palm
Contains more Vitamin A +55.9%
Contains more Vitamin B1 +200%
Contains more Vitamin K +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +158.1%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +523.1%
Equal in Folate - 24
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
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 A +55.9%
Contains more Vitamin B1 +200%
Contains more Vitamin K +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin C +158.1%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +523.1%
Equal in Folate - 24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
3
:
2
Heart of palm
Heart of palm
Contains more Protein +77.8%
Contains more Fats +100%
Contains more Carbs +25%
Contains more Other +16.4%
Equal in Water - 69.5
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +77.8%
Contains more Fats +100%
Contains more Carbs +25%
Contains more Other +16.4%
Equal in Water - 69.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
2
:
1
Heart of palm
Heart of palm
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +93.3%
Contains less Saturated Fat -55.3%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 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 +600%
Contains more Polyunsaturated fat +93.3%
Contains less Saturated Fat -55.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Heart of palm Opinion
Net carbs 14.99g 24.11g Heart of palm
Protein 4.8g 2.7g Bean
Fats 0.4g 0.2g Bean
Carbs 20.49g 25.61g Heart of palm
Calories 105kcal 115kcal Heart of palm
Sugar 7.78g 17.16g Bean
Fiber 5.5g 1.5g Bean
Calcium 50mg 18mg Bean
Iron 0.29mg 1.69mg Heart of palm
Magnesium 32mg 10mg Bean
Phosphorus 104mg 140mg Heart of palm
Potassium 296mg 1806mg Heart of palm
Sodium 1mg 14mg Bean
Zinc 1.4mg 3.73mg Heart of palm
Copper 0.206mg 0.644mg Heart of palm
Selenium 4.5µg 0.7µg Bean
Vitamin A 106IU 68IU Bean
Vitamin A RAE 5µg 3µg Bean
Vitamin E 0.15mg 0.5mg Heart of palm
Vitamin C 3.1mg 8mg Heart of palm
Vitamin B1 0.15mg 0.05mg Bean
Vitamin B2 0.06mg 0.18mg Heart of palm
Vitamin B3 0.43mg 0.9mg Heart of palm
Vitamin B6 0.13mg 0.81mg Heart of palm
Folate 24µg 24µg
Vitamin K 0.8µg 0µg Bean
Saturated Fat 0.103g 0.046g Heart of palm
Monounsaturated Fat 0.035g 0.005g Bean
Polyunsaturated fat 0.172g 0.089g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean 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
11%
Bean
26%
Heart of palm
Minerals Daily Need Coverage Score
25%
Bean
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 - 0.057g)
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 richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 9.38g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 13mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.