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  6. Cranberry bean raw vs. Heart of palm

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

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Differences between cranberry bean raw and heart of palm

  • Cranberry bean raw has more folate, fiber, vitamin B1, protein, iron, magnesium, phosphorus, selenium, and copper, while heart of palm has more vitamin B6.
  • Cranberry bean raw's daily need coverage for folate is 145% higher.
  • Heart of palm contains 18 times less selenium than cranberry bean raw. Cranberry bean raw contains 12.7µg of selenium, while heart of palm contains 0.7µg.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Hearts of palm, raw.

Infographic

Cranberry bean raw vs Heart of palm infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +1460%
Contains more CalciumCalcium +605.6%
Contains more IronIron +195.9%
Contains more CopperCopper +23.3%
Contains more PhosphorusPhosphorus +165.7%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1714.3%
Contains more PotassiumPotassium +35.6%
~equal in Zinc ~3.73mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 1% 10% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin B1Vitamin B1 +1394%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B3Vitamin B3 +61.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +2416.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +162.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Heart of palm DV% diff.
Folate 604µg 24µg 145%
Fiber 24.7g 1.5g 93%
Vitamin B1 0.747mg 0.05mg 58%
Protein 23.03g 2.7g 41%
Iron 5mg 1.69mg 41%
Manganese 0.92mg 40%
Vitamin B6 0.309mg 0.81mg 39%
Magnesium 156mg 10mg 35%
Phosphorus 372mg 140mg 33%
Selenium 12.7µg 0.7µg 22%
Copper 0.794mg 0.644mg 17%
Vitamin B5 0.748mg 15%
Potassium 1332mg 1806mg 14%
Calories 335kcal 115kcal 11%
Carbs 60.05g 25.61g 11%
Calcium 127mg 18mg 11%
Vitamin C 0mg 8mg 9%
Vitamin E 0.5mg 3%
Vitamin B2 0.213mg 0.18mg 3%
Vitamin B3 1.455mg 0.9mg 3%
Polyunsaturated fat 0.527g 0.089g 3%
Fats 1.23g 0.2g 2%
Zinc 3.63mg 3.73mg 1%
Saturated fat 0.316g 0.046g 1%
Protein per 100 calories 6.9g 2.3g N/A
Calories per 10 g protein 145kcal 426kcal N/A
Weight per 100 calories 30g 87g N/A
Net carbs 35.35g 24.11g N/A
Sugar 17.16g N/A
Sodium 6mg 14mg 0%
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.106g 0.005g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +753%
Contains more FatsFats +515%
Contains more CarbsCarbs +134.5%
Contains more WaterWater +460.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +2020%
Contains more Poly. FatPolyunsaturated fat +492.1%
Contains less Sat. FatSaturated fat -85.4%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.