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  6. Adzuki bean vs. Heart of palm

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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +1170%
Contains more CalciumCalcium +266.7%
Contains more IronIron +194.7%
Contains more CopperCopper +69.9%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +172.1%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +342.9%
Contains more PotassiumPotassium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B3Vitamin B3 +192.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +2491.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +130.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Heart of palm DV% diff.
Folate 622µg 24µg 150%
Manganese 1.73mg 75%
Copper 1.094mg 0.644mg 50%
Fiber 12.7g 1.5g 45%
Iron 4.98mg 1.69mg 41%
Vitamin B6 0.351mg 0.81mg 35%
Vitamin B1 0.455mg 0.05mg 34%
Phosphorus 381mg 140mg 34%
Protein 19.87g 2.7g 34%
Vitamin B5 1.471mg 29%
Magnesium 127mg 10mg 28%
Potassium 1254mg 1806mg 16%
Zinc 5.04mg 3.73mg 12%
Carbs 62.9g 25.61g 12%
Vitamin B3 2.63mg 0.9mg 11%
Calories 329kcal 115kcal 11%
Vitamin C 0mg 8mg 9%
Calcium 66mg 18mg 5%
Selenium 3.1µg 0.7µg 4%
Vitamin E 0.5mg 3%
Vitamin B2 0.22mg 0.18mg 3%
Fats 0.53g 0.2g 1%
Saturated fat 0.191g 0.046g 1%
Net carbs 50.2g 24.11g N/A
Sugar 17.16g N/A
Sodium 5mg 14mg 0%
Vitamin A 1µg 3µg 0%
Monounsaturated fat 0.05g 0.005g 0%
Polyunsaturated fat 0.113g 0.089g 0%
Tryptophan 0.191mg 0%
Threonine 0.674mg 0%
Isoleucine 0.791mg 0%
Leucine 1.668mg 0%
Lysine 1.497mg 0%
Methionine 0.21mg 0%
Phenylalanine 1.052mg 0%
Valine 1.023mg 0%
Histidine 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
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 ProteinProtein +635.9%
Contains more FatsFats +165%
Contains more CarbsCarbs +145.6%
Contains more OtherOther +63.8%
Contains more WaterWater +417.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
33% 4% 64%
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 +900%
Contains more Poly. FatPolyunsaturated fat +27%
Contains less Sat. FatSaturated fat -75.9%

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. 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.