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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
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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
:
Contains more Iron +194.7%
Contains more Calcium +266.7%
Contains more Magnesium +1170%
Contains more Copper +69.9%
Contains more Zinc +35.1%
Contains more Phosphorus +172.1%
Contains less Sodium -64.3%
Contains more Potassium +44%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Contains more Iron +194.7%
Contains more Calcium +266.7%
Contains more Magnesium +1170%
Contains more Copper +69.9%
Contains more Zinc +35.1%
Contains more Phosphorus +172.1%
Contains less Sodium -64.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 C +∞%
Contains more Vitamin A +300%
Contains more Vitamin B6 +130.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
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 C +∞%
Contains more Vitamin A +300%
Contains more Vitamin B6 +130.8%

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
71
Adzuki bean
26
Heart of palm
Mineral Summary Score
134
Adzuki 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 the food
Protein
119%
Adzuki bean
16%
Heart of palm
Carbohydrates
63%
Adzuki bean
26%
Heart of palm
Fats
2%
Adzuki bean
1%
Heart of palm

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.
Adzuki bean Heart of palm
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Adzuki bean
Adzuki bean contains less Sugars (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 - 6)
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 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 Adzuki bean Heart of palm Opinion
Calories 329 115 Adzuki bean
Protein 19.87 2.7 Adzuki bean
Fats 0.53 0.2 Adzuki bean
Vitamin C 0 8 Heart of palm
Carbs 62.9 25.61 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.98 1.69 Adzuki bean
Calcium 66 18 Adzuki bean
Potassium 1254 1806 Heart of palm
Magnesium 127 10 Adzuki bean
Sugars 17.16 Adzuki bean
Fiber 12.7 1.5 Adzuki bean
Copper 1.094 0.644 Adzuki bean
Zinc 5.04 3.73 Adzuki bean
Starch
Phosphorus 381 140 Adzuki bean
Sodium 5 14 Adzuki bean
Vitamin A 17 68 Heart of palm
Vitamin E 0.5 Heart of palm
Vitamin D 0 0
Vitamin B1 0.455 0.05 Adzuki bean
Vitamin B2 0.22 0.18 Adzuki bean
Vitamin B3 2.63 0.9 Adzuki bean
Vitamin B5 1.471 Adzuki bean
Vitamin B6 0.351 0.81 Heart of palm
Vitamin B12 0 0
Vitamin K 0 Heart of palm
Folate 622 24 Adzuki bean
Trans Fat 0 0
Saturated Fat 0.191 0.046 Heart of palm
Monounsaturated Fat 0.05 0.005 Adzuki bean
Polyunsaturated fat 0.113 0.089 Adzuki bean
Tryptophan 0.191 Adzuki bean
Threonine 0.674 Adzuki bean
Isoleucine 0.791 Adzuki bean
Leucine 1.668 Adzuki bean
Lysine 1.497 Adzuki bean
Methionine 0.21 Adzuki bean
Phenylalanine 1.052 Adzuki bean
Valine 1.023 Adzuki bean
Histidine 0.524 Adzuki bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.