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Adzuki bean vs. Heart of palm — In-Depth Nutrition Comparison

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Summary of differences between Adzuki bean and Heart of palm

  • Adzuki bean has more Folate, Copper, Fiber, Iron, Phosphorus, Vitamin B1, Magnesium, and Zinc, while Heart of palm has more Vitamin B6, and Potassium.
  • Adzuki bean covers your daily need of Folate 150% more than Heart of palm.
  • Adzuki bean contains 13 times more Magnesium than Heart of palm. While Adzuki bean contains 127mg of Magnesium, Heart of palm contains only 10mg.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, raw and Hearts of palm, raw.

Infographic

Adzuki 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.
Adzuki bean
Adzuki bean
9
:
1
Heart of palm
Heart of palm
Contains more Calcium +266.7%
Contains more Iron +194.7%
Contains more Magnesium +1170%
Contains more Phosphorus +172.1%
Contains less Sodium -64.3%
Contains more Zinc +35.1%
Contains more Copper +69.9%
Contains more Selenium +342.9%
Contains more Potassium +44%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
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 +266.7%
Contains more Iron +194.7%
Contains more Magnesium +1170%
Contains more Phosphorus +172.1%
Contains less Sodium -64.3%
Contains more Zinc +35.1%
Contains more Copper +69.9%
Contains more Selenium +342.9%
Contains more Potassium +44%

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.
Adzuki bean
Adzuki bean
5
:
5
Heart of palm
Heart of palm
Contains more Vitamin B1 +810%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +192.2%
Contains more Folate +2491.7%
Contains more Vitamin A +300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +130.8%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
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 +810%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +192.2%
Contains more Folate +2491.7%
Contains more Vitamin A +300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +130.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Adzuki bean
Adzuki bean
4
:
1
Heart of palm
Heart of palm
Contains more Protein +635.9%
Contains more Fats +165%
Contains more Carbs +145.6%
Contains more Other +63.8%
Contains more Water +417.1%
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +635.9%
Contains more Fats +165%
Contains more Carbs +145.6%
Contains more Other +63.8%
Contains more Water +417.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Adzuki bean
Adzuki bean
2
:
1
Heart of palm
Heart of palm
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +27%
Contains less Saturated Fat -75.9%
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 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 +900%
Contains more Polyunsaturated fat +27%
Contains less Saturated Fat -75.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Heart of palm Opinion
Net carbs 50.2g 24.11g Adzuki bean
Protein 19.87g 2.7g Adzuki bean
Fats 0.53g 0.2g Adzuki bean
Carbs 62.9g 25.61g Adzuki bean
Calories 329kcal 115kcal Adzuki bean
Sugar 17.16g Adzuki bean
Fiber 12.7g 1.5g Adzuki bean
Calcium 66mg 18mg Adzuki bean
Iron 4.98mg 1.69mg Adzuki bean
Magnesium 127mg 10mg Adzuki bean
Phosphorus 381mg 140mg Adzuki bean
Potassium 1254mg 1806mg Heart of palm
Sodium 5mg 14mg Adzuki bean
Zinc 5.04mg 3.73mg Adzuki bean
Copper 1.094mg 0.644mg Adzuki bean
Manganese 1.73mg Adzuki bean
Selenium 3.1µg 0.7µg Adzuki bean
Vitamin A 17IU 68IU Heart of palm
Vitamin A RAE 1µg 3µg Heart of palm
Vitamin E 0.5mg Heart of palm
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.455mg 0.05mg Adzuki bean
Vitamin B2 0.22mg 0.18mg Adzuki bean
Vitamin B3 2.63mg 0.9mg Adzuki bean
Vitamin B5 1.471mg Adzuki bean
Vitamin B6 0.351mg 0.81mg Heart of palm
Folate 622µg 24µg Adzuki bean
Tryptophan 0.191mg Adzuki bean
Threonine 0.674mg Adzuki bean
Isoleucine 0.791mg Adzuki bean
Leucine 1.668mg Adzuki bean
Lysine 1.497mg Adzuki bean
Methionine 0.21mg Adzuki bean
Phenylalanine 1.052mg Adzuki bean
Valine 1.023mg Adzuki bean
Histidine 0.524mg Adzuki bean
Saturated Fat 0.191g 0.046g Heart of palm
Monounsaturated Fat 0.05g 0.005g Adzuki bean
Polyunsaturated fat 0.113g 0.089g Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
71%
Adzuki bean
26%
Heart of palm
Minerals Daily Need Coverage Score
132%
Adzuki 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 - 0.145g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Adzuki bean
Adzuki bean is relatively richer in minerals
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

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.