Cranberry beans vs. Heart of palm — In-Depth Nutrition Comparison
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Important differences between cranberry beans and heart of palm
- Cranberry beans has more folate, fiber, vitamin B1, and magnesium; however, heart of palm is richer in vitamin B6, copper, potassium, zinc, vitamin C, and vitamin B2.
- Heart of palm's daily need coverage for vitamin B6 is 56% more.
- Cranberry beans contains 9 times more folate than heart of palm. Cranberry beans contains 207µg of folate, while heart of palm contains 24µg.
The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt 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 | +400% |
| Contains more CalciumCalcium | +177.8% |
| Contains more IronIron | +23.7% |
| Contains less SodiumSodium | -92.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +85.7% |
| Contains more PotassiumPotassium | +366.7% |
| Contains more CopperCopper | +178.8% |
| Contains more ZincZinc | +227.2% |
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 | +320% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +762.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +160.9% |
| Contains more Vitamin B3Vitamin B3 | +74.8% |
| Contains more Vitamin B6Vitamin B6 | +900% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.081mg | 0.81mg | 56% |
| Copper | 0.231mg | 0.644mg | 46% |
| Folate | 207µg | 24µg | 46% |
| Potassium | 387mg | 1806mg | 42% |
| Fiber | 8.6g | 1.5g | 28% |
| Zinc | 1.14mg | 3.73mg | 24% |
| Manganese | 0.37mg | 16% | |
| Vitamin B1 | 0.21mg | 0.05mg | 13% |
| Protein | 9.34g | 2.7g | 13% |
| Magnesium | 50mg | 10mg | 10% |
| Vitamin C | 0mg | 8mg | 9% |
| Vitamin B2 | 0.069mg | 0.18mg | 9% |
| Iron | 2.09mg | 1.69mg | 5% |
| Vitamin B5 | 0.24mg | 5% | |
| Calcium | 50mg | 18mg | 3% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B3 | 0.515mg | 0.9mg | 2% |
| Polyunsaturated fat | 0.199g | 0.089g | 1% |
| Calories | 136kcal | 115kcal | 1% |
| Selenium | 1.3µg | 0.7µg | 1% |
| Sodium | 1mg | 14mg | 1% |
| Phosphorus | 135mg | 140mg | 1% |
| Fats | 0.46g | 0.2g | 0% |
| Carbs | 24.46g | 25.61g | 0% |
| Net carbs | 15.86g | 24.11g | N/A |
| Sugar | 17.16g | N/A | |
| Vitamin A | 3µg | 0% | |
| Saturated fat | 0.119g | 0.046g | 0% |
| Monounsaturated fat | 0.04g | 0.005g | 0% |
| Tryptophan | 0.111mg | 0% | |
| Threonine | 0.393mg | 0% | |
| Isoleucine | 0.412mg | 0% | |
| Leucine | 0.746mg | 0% | |
| Lysine | 0.641mg | 0% | |
| Methionine | 0.14mg | 0% | |
| Phenylalanine | 0.505mg | 0% | |
| Valine | 0.489mg | 0% | |
| Histidine | 0.26mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +245.9% |
| Contains more FatsFats | +130% |
| Contains more OtherOther | +82.6% |
~equal in
Carbs
~25.61g
~equal in
Water
~69.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 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 | +700% |
| Contains more Poly. FatPolyunsaturated fat | +123.6% |
| Contains less Sat. FatSaturated fat | -61.3% |
