Bean vs Heart of palm - In-Depth Nutrition Comparison

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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

6

:

2

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

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%

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

5

:

4

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 Vitamin C +27%

Contains more Vitamin A +∞%

Contains more Vitamin E +138.1%

Contains more Vitamin B6 +70.9%

Bean

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 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

29

19

Mineral Summary Score

84

51

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%

16%

Carbohydrates

63%

26%

Fats

6%

1%

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.


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

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet	Equal

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Comparison summary

Which food is lower in Saturated Fat?

Heart of palm is lower in Saturated Fat (difference - 0.189g)

Which food is cheaper?

Heart of palm is cheaper (difference - $1.5)

Which food contains less Sugars?

Bean contains less Sugars (difference - 15.05g)

Which food contains less Sodium?

Bean contains less Sodium (difference - 2mg)

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

Which food is lower in glycemic index?

?

The foods have equal glycemic indexes (32)

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			Opinion
Calories	347	115
Protein	21.42	2.7
Fats	1.23	0.2
Vitamin C	6.3	8
Carbs	62.55	25.61
Cholesterol	0	0
Vitamin D	0	0
Iron	5.07	1.69
Calcium	113	18
Potassium	1393	1806
Magnesium	176	10
Sugars	2.11	17.16
Fiber	15.5	1.5
Copper	0.893	0.644
Zinc	2.28	3.73
Starch	34.17
Phosphorus	411	140
Sodium	12	14
Vitamin A	0	68
Vitamin E	0.21	0.5
Vitamin D	0	0
Vitamin B1	0.713	0.05
Vitamin B2	0.212	0.18
Vitamin B3	1.174	0.9
Vitamin B5	0.785
Vitamin B6	0.474	0.81
Vitamin B12	0	0
Vitamin K	5.6	0
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.235	0.046
Monounsaturated Fat	0.229	0.005
Polyunsaturated fat	0.407	0.089
Tryptophan	0.237
Threonine	0.81
Isoleucine	0.871
Leucine	1.558
Lysine	1.356
Methionine	0.259
Phenylalanine	1.095
Valine	0.998
Histidine	0.556