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Cranberry bean vs Heart of palm - In-Depth Nutrition Comparison

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Differences between Cranberry bean and Heart of palm

  • Cranberry bean has more Folate, Fiber, Vitamin B1, Iron, Magnesium, Phosphorus, Selenium, and Copper, while Heart of palm has more Vitamin B6, and Potassium.
  • Cranberry bean's daily need coverage for Folate is 145% higher.
  • Heart of palm contains 18 times less Selenium than Cranberry bean. Cranberry bean 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 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" chart 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 Potassium +35.6%
Equal in Zinc - 3.73
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
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 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" chart 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 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cranberry bean 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
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Heart of palm Opinion
Net carbs 35.35g 24.11g Cranberry bean
Protein 23.03g 2.7g Cranberry bean
Fats 1.23g 0.2g Cranberry bean
Carbs 60.05g 25.61g Cranberry bean
Calories 335kcal 115kcal Cranberry bean
Starch g g
Fructose g g
Sugar g 17.16g Cranberry bean
Fiber 24.7g 1.5g Cranberry bean
Calcium 127mg 18mg Cranberry bean
Iron 5mg 1.69mg Cranberry bean
Magnesium 156mg 10mg Cranberry bean
Phosphorus 372mg 140mg Cranberry bean
Potassium 1332mg 1806mg Heart of palm
Sodium 6mg 14mg Cranberry bean
Zinc 3.63mg 3.73mg Heart of palm
Copper 0.794mg 0.644mg Cranberry bean
Vitamin A 2IU 68IU Heart of palm
Vitamin E mg 0.5mg Heart of palm
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 8mg Heart of palm
Vitamin B1 0.747mg 0.05mg Cranberry bean
Vitamin B2 0.213mg 0.18mg Cranberry bean
Vitamin B3 1.455mg 0.9mg Cranberry bean
Vitamin B5 0.748mg mg Cranberry bean
Vitamin B6 0.309mg 0.81mg Heart of palm
Folate 604µg 24µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Heart of palm
Tryptophan 0.273mg mg Cranberry bean
Threonine 0.969mg mg Cranberry bean
Isoleucine 1.017mg mg Cranberry bean
Leucine 1.838mg mg Cranberry bean
Lysine 1.58mg mg Cranberry bean
Methionine 0.346mg mg Cranberry bean
Phenylalanine 1.245mg mg Cranberry bean
Valine 1.205mg mg Cranberry bean
Histidine 0.641mg mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.316g 0.046g Heart of palm
Monounsaturated Fat 0.106g 0.005g Cranberry bean
Polyunsaturated fat 0.527g 0.089g Cranberry bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
69
Cranberry bean
26
Heart of palm
Mineral Summary Score
122
Cranberry bean
77
Heart of palm

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Cranberry bean
16%
Heart of palm
Carbohydrates
60%
Cranberry bean
26%
Heart of palm
Fats
6%
Cranberry bean
1%
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
Cranberry bean is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cranberry bean - 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.