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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
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" 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 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 Potassium +29.6%
Contains more Zinc +63.6%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Heart of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
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 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 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
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%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bean Heart of palm Opinion
Net carbs 47.05g 24.11g Bean
Protein 21.42g 2.7g Bean
Fats 1.23g 0.2g Bean
Carbs 62.55g 25.61g Bean
Calories 347kcal 115kcal Bean
Starch 34.17g g Bean
Fructose 0g g Bean
Sugar 2.11g 17.16g Bean
Fiber 15.5g 1.5g Bean
Calcium 113mg 18mg Bean
Iron 5.07mg 1.69mg Bean
Magnesium 176mg 10mg Bean
Phosphorus 411mg 140mg Bean
Potassium 1393mg 1806mg Heart of palm
Sodium 12mg 14mg Bean
Zinc 2.28mg 3.73mg Heart of palm
Copper 0.893mg 0.644mg Bean
Vitamin A 0IU 68IU Heart of palm
Vitamin E 0.21mg 0.5mg Heart of palm
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 8mg Heart of palm
Vitamin B1 0.713mg 0.05mg Bean
Vitamin B2 0.212mg 0.18mg Bean
Vitamin B3 1.174mg 0.9mg Bean
Vitamin B5 0.785mg mg Bean
Vitamin B6 0.474mg 0.81mg Heart of palm
Folate 525µg 24µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0µg Bean
Tryptophan 0.237mg mg Bean
Threonine 0.81mg mg Bean
Isoleucine 0.871mg mg Bean
Leucine 1.558mg mg Bean
Lysine 1.356mg mg Bean
Methionine 0.259mg mg Bean
Phenylalanine 1.095mg mg Bean
Valine 0.998mg mg Bean
Histidine 0.556mg mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 0.046g Heart of palm
Monounsaturated Fat 0.229g 0.005g Bean
Polyunsaturated fat 0.407g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
129%
Bean
16%
Heart of palm
Carbohydrates
63%
Bean
26%
Heart of palm
Fats
6%
Bean
1%
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
Bean is lower in Sugar (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 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.
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

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 to 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.