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
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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 | +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% |
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 | +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 B6Vitamin B6 | +162.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Polyunsaturated fat | 0.527g | 0.089g | 3% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B2 | 0.213mg | 0.18mg | 3% |
| Vitamin B3 | 1.455mg | 0.9mg | 3% |
| Fats | 1.23g | 0.2g | 2% |
| Zinc | 3.63mg | 3.73mg | 1% |
| Saturated fat | 0.316g | 0.046g | 1% |
| 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
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
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 OtherOther | +65.8% |
| Contains more WaterWater | +460.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
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% |