Adzuki bean vs. Heart of palm — In-Depth Nutrition Comparison
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The main differences between adzuki bean and heart of palm
- Adzuki bean has more folate, fiber, magnesium, and vitamin B1; however, heart of palm has more vitamin B6, copper, potassium, zinc, vitamin B2, and vitamin C.
- Daily need coverage for vitamin B6 for heart of palm is 55% higher.
- Heart of palm has 5 times less magnesium than adzuki bean. Adzuki bean has 52mg of magnesium, while heart of palm has 10mg.
Food types used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt and Hearts of palm, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +420% |
| Contains more CalciumCalcium | +55.6% |
| Contains more IronIron | +18.3% |
| Contains more PhosphorusPhosphorus | +20% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +71.4% |
| Contains more PotassiumPotassium | +239.5% |
| Contains more CopperCopper | +116.1% |
| Contains more ZincZinc | +110.7% |
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 B1Vitamin B1 | +130% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +404.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +181.3% |
| Contains more Vitamin B3Vitamin B3 | +25.5% |
| Contains more Vitamin B6Vitamin B6 | +743.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.096mg | 0.81mg | 55% |
| Copper | 0.298mg | 0.644mg | 38% |
| Potassium | 532mg | 1806mg | 37% |
| Manganese | 0.573mg | 25% | |
| Folate | 121µg | 24µg | 24% |
| Fiber | 7.3g | 1.5g | 23% |
| Zinc | 1.77mg | 3.73mg | 18% |
| Magnesium | 52mg | 10mg | 10% |
| Protein | 7.52g | 2.7g | 10% |
| Vitamin C | 0mg | 8mg | 9% |
| Vitamin B5 | 0.43mg | 9% | |
| Vitamin B2 | 0.064mg | 0.18mg | 9% |
| Vitamin B1 | 0.115mg | 0.05mg | 5% |
| Iron | 2mg | 1.69mg | 4% |
| Phosphorus | 168mg | 140mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B3 | 0.717mg | 0.9mg | 1% |
| Calories | 128kcal | 115kcal | 1% |
| Selenium | 1.2µg | 0.7µg | 1% |
| Calcium | 28mg | 18mg | 1% |
| Fats | 0.1g | 0.2g | 0% |
| Carbs | 24.77g | 25.61g | 0% |
| Net carbs | 17.47g | 24.11g | N/A |
| Sugar | 17.16g | N/A | |
| Sodium | 8mg | 14mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Saturated fat | 0.036g | 0.046g | 0% |
| Monounsaturated fat | 0.009g | 0.005g | 0% |
| Polyunsaturated fat | 0.021g | 0.089g | 0% |
| Tryptophan | 0.072mg | 0% | |
| Threonine | 0.255mg | 0% | |
| Isoleucine | 0.3mg | 0% | |
| Leucine | 0.632mg | 0% | |
| Lysine | 0.567mg | 0% | |
| Methionine | 0.079mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.387mg | 0% | |
| Histidine | 0.198mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.52 g
Fats:
0.1 g
Carbs:
24.77 g
Water:
66.29 g
Other:
1.32 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +178.5% |
| Contains more FatsFats | +100% |
| Contains more OtherOther | +50.8% |
~equal in
Carbs
~25.61g
~equal in
Water
~69.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.021 g
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains less Sat. FatSaturated fat | -21.7% |
| Contains more Mono. FatMonounsaturated fat | +80% |
| Contains more Poly. FatPolyunsaturated fat | +323.8% |
