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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, Iron, Magnesium, Phosphorus, Selenium, and Copper, while Heart of palm has more Vitamin B6, and Potassium.
  • 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

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 Calcium +605.6%
Contains more Iron +195.9%
Contains more Magnesium +1460%
Contains more Phosphorus +165.7%
Contains less Sodium -57.1%
Contains more Copper +23.3%
Contains more Selenium +1714.3%
Contains more Potassium +35.6%
Equal in Zinc - 3.73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +605.6%
Contains more Iron +195.9%
Contains more Magnesium +1460%
Contains more Phosphorus +165.7%
Contains less Sodium -57.1%
Contains more Copper +23.3%
Contains more Selenium +1714.3%
Contains more Potassium +35.6%
Equal in Zinc - 3.73

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 B1 +1394%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B3 +61.7%
Contains more Folate +2416.7%
Contains more Vitamin A +3300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +162.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0% 0%
Contains more Vitamin B1 +1394%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B3 +61.7%
Contains more Folate +2416.7%
Contains more Vitamin A +3300%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +162.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +753%
Contains more Fats +515%
Contains more Carbs +134.5%
Contains more Other +65.8%
Contains more Water +460.9%
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 Protein +753%
Contains more Fats +515%
Contains more Carbs +134.5%
Contains more Other +65.8%
Contains more Water +460.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2020%
Contains more Polyunsaturated fat +492.1%
Contains less Saturated Fat -85.4%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +2020%
Contains more Polyunsaturated fat +492.1%
Contains less Saturated Fat -85.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Heart of palm
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Heart of palm Opinion
Net carbs 35.35g 24.11g Cranberry bean raw
Protein 23.03g 2.7g Cranberry bean raw
Fats 1.23g 0.2g Cranberry bean raw
Carbs 60.05g 25.61g Cranberry bean raw
Calories 335kcal 115kcal Cranberry bean raw
Sugar 17.16g Cranberry bean raw
Fiber 24.7g 1.5g Cranberry bean raw
Calcium 127mg 18mg Cranberry bean raw
Iron 5mg 1.69mg Cranberry bean raw
Magnesium 156mg 10mg Cranberry bean raw
Phosphorus 372mg 140mg Cranberry bean raw
Potassium 1332mg 1806mg Heart of palm
Sodium 6mg 14mg Cranberry bean raw
Zinc 3.63mg 3.73mg Heart of palm
Copper 0.794mg 0.644mg Cranberry bean raw
Manganese 0.92mg Cranberry bean raw
Selenium 12.7µg 0.7µg Cranberry bean raw
Vitamin A 2IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0.5mg Heart of palm
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.747mg 0.05mg Cranberry bean raw
Vitamin B2 0.213mg 0.18mg Cranberry bean raw
Vitamin B3 1.455mg 0.9mg Cranberry bean raw
Vitamin B5 0.748mg Cranberry bean raw
Vitamin B6 0.309mg 0.81mg Heart of palm
Folate 604µg 24µg Cranberry bean raw
Tryptophan 0.273mg Cranberry bean raw
Threonine 0.969mg Cranberry bean raw
Isoleucine 1.017mg Cranberry bean raw
Leucine 1.838mg Cranberry bean raw
Lysine 1.58mg Cranberry bean raw
Methionine 0.346mg Cranberry bean raw
Phenylalanine 1.245mg Cranberry bean raw
Valine 1.205mg Cranberry bean raw
Histidine 0.641mg Cranberry bean raw
Saturated Fat 0.316g 0.046g Heart of palm
Monounsaturated Fat 0.106g 0.005g Cranberry bean raw
Polyunsaturated fat 0.527g 0.089g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
64%
Cranberry bean raw
24%
Heart of palm
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
62%
Heart of palm

Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.27g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 3)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw 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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.