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  6. Baked beans vs. Heart of palm

Baked beans vs. Heart of palm — In-Depth Nutrition Comparison

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What are the differences between baked beans and heart of palm?

  • Baked beans are higher in fiber, selenium, and magnesium, yet heart of palm is higher in vitamin B6, copper, potassium, zinc, and vitamin B2.
  • Heart of palm's daily need coverage for vitamin B6 is 55% more.
  • Baked beans have 42 times more saturated fat than heart of palm. While baked beans have 1.948g of saturated fat, heart of palm has only 0.046g.

We used Beans, baked, home prepared and Hearts of palm, raw types in this article.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +330%
Contains more CalciumCalcium +238.9%
Contains more IronIron +17.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +714.3%
Contains more PotassiumPotassium +404.5%
Contains more CopperCopper +305%
Contains more ZincZinc +411%
Contains more PhosphorusPhosphorus +28.4%
Contains less SodiumSodium -96.7%

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.
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 +172%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +627.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +267.3%
Contains more Vitamin B3Vitamin B3 +120.6%
Contains more Vitamin B6Vitamin B6 +800%
~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 Baked beans Heart of palm DV% diff.
Vitamin B6 0.09mg 0.81mg 55%
Copper 0.159mg 0.644mg 54%
Potassium 358mg 1806mg 43%
Zinc 0.73mg 3.73mg 27%
Sodium 422mg 14mg 18%
Fiber 5.5g 1.5g 16%
Manganese 0.255mg 11%
Vitamin B2 0.049mg 0.18mg 10%
Saturated fat 1.948g 0.046g 9%
Selenium 5.7µg 0.7µg 9%
Magnesium 43mg 10mg 8%
Fats 5.15g 0.2g 8%
Vitamin C 1.1mg 8mg 8%
Vitamin B1 0.136mg 0.05mg 7%
Folate 48µg 24µg 6%
Protein 5.54g 2.7g 6%
Monounsaturated fat 2.133g 0.005g 5%
Phosphorus 109mg 140mg 4%
Calcium 61mg 18mg 4%
Polyunsaturated fat 0.74g 0.089g 4%
Iron 1.99mg 1.69mg 4%
Vitamin E 0.5mg 3%
Vitamin B5 0.155mg 3%
Vitamin B3 0.408mg 0.9mg 3%
Calories 155kcal 115kcal 2%
Cholesterol 5mg 0mg 2%
Carbs 21.63g 25.61g 1%
Net carbs 16.13g 24.11g N/A
Sugar 17.16g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.067mg 0%
Threonine 0.228mg 0%
Isoleucine 0.242mg 0%
Leucine 0.428mg 0%
Lysine 0.379mg 0%
Methionine 0.086mg 0%
Phenylalanine 0.287mg 0%
Valine 0.282mg 0%
Histidine 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +105.2%
Contains more FatsFats +2475%
Contains more OtherOther +26.1%
Contains more CarbsCarbs +18.4%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +42560%
Contains more Poly. FatPolyunsaturated fat +731.5%
Contains less Sat. FatSaturated fat -97.6%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.