Beans vs. Heart of palm — In-Depth Nutrition Comparison
Compare
Differences between beans and heart of palm
- Beans have 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
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 | +220% |
| Contains more CalciumCalcium | +177.8% |
| Contains less SodiumSodium | -92.9% |
| Contains more SeleniumSelenium | +542.9% |
| Contains more PotassiumPotassium | +510.1% |
| Contains more IronIron | +482.8% |
| Contains more CopperCopper | +212.6% |
| Contains more ZincZinc | +166.4% |
| Contains more PhosphorusPhosphorus | +34.6% |
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 AVitamin A | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +158.1% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +109.3% |
| Contains more Vitamin B6Vitamin B6 | +523.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.13mg | 0.81mg | 52% |
| Copper | 0.206mg | 0.644mg | 49% |
| Potassium | 296mg | 1806mg | 44% |
| Zinc | 1.4mg | 3.73mg | 21% |
| Iron | 0.29mg | 1.69mg | 18% |
| Fiber | 5.5g | 1.5g | 16% |
| Vitamin B2 | 0.06mg | 0.18mg | 9% |
| Vitamin B1 | 0.15mg | 0.05mg | 8% |
| Selenium | 4.5µg | 0.7µg | 7% |
| Choline | 30.8mg | 0mg | 6% |
| Magnesium | 32mg | 10mg | 5% |
| Vitamin C | 3.1mg | 8mg | 5% |
| Phosphorus | 104mg | 140mg | 5% |
| Protein | 4.8g | 2.7g | 4% |
| Calcium | 50mg | 18mg | 3% |
| Vitamin B3 | 0.43mg | 0.9mg | 3% |
| Carbs | 20.49g | 25.61g | 2% |
| Vitamin E | 0.15mg | 0.5mg | 2% |
| Vitamin K | 0.8µg | 0µg | 1% |
| Calories | 105kcal | 115kcal | 1% |
| Polyunsaturated fat | 0.172g | 0.089g | 1% |
| Sodium | 1mg | 14mg | 1% |
| Fats | 0.4g | 0.2g | 0% |
| Net carbs | 14.99g | 24.11g | N/A |
| Sugar | 7.78g | 17.16g | N/A |
| Vitamin A | 5µg | 3µg | 0% |
| Folate | 24µg | 24µg | 0% |
| Saturated fat | 0.103g | 0.046g | 0% |
| Monounsaturated fat | 0.035g | 0.005g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.8 g
Fats:
0.4 g
Carbs:
20.49 g
Water:
72.6 g
Other:
1.71 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +77.8% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +25% |
| Contains more OtherOther | +16.4% |
~equal in
Water
~69.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.103 g
Monounsaturated fat:
Mono. Fat
0.035 g
Polyunsaturated fat:
Poly. Fat
0.172 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 | +600% |
| Contains more Poly. FatPolyunsaturated fat | +93.3% |
| Contains less Sat. FatSaturated fat | -55.3% |
