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Broad beans vs. Hearts of palm — In-Depth Nutrition Comparison

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Significant differences between broad beans and hearts of palm

  • Broad beans have more vitamin C, vitamin B1, and vitamin A; however, hearts of palm are richer in manganese, iron, copper, and zinc.
  • Hearts of palm cover your daily manganese needs 49% more than broad beans.
  • Broad beans contain less sodium.

Specific food types used in this comparison are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Hearts of palm, canned.

Infographic

Broad beans vs Hearts of palm 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more PhosphorusPhosphorus +12.3%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +222.2%
Contains more IronIron +108.7%
Contains more CopperCopper +121.7%
Contains more ZincZinc +144.7%
Contains more ManganeseManganese +434.1%
~equal in Potassium ~177mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +150.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1063.6%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +174.6%
Contains more Vitamin B6Vitamin B6 +31.8%
Contains more FolateFolate +48.7%
Contains more Vitamin B5Vitamin B5 +90.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad beans Hearts of palm DV% diff.
Manganese 0.261mg 1.394mg 49%
Iron 1.5mg 3.13mg 20%
Sodium 41mg 426mg 17%
Vitamin C 19.8mg 7.9mg 13%
Vitamin B1 0.128mg 0.011mg 10%
Copper 0.06mg 0.133mg 8%
Zinc 0.47mg 1.15mg 6%
Folate 58µg 39µg 5%
Vitamin B3 1.2mg 0.437mg 5%
Protein 4.8g 2.52g 5%
Fiber 3.6g 2.4g 5%
Calcium 18mg 58mg 4%
Vitamin B2 0.09mg 0.057mg 3%
Vitamin A 14µg 0µg 2%
Calories 62kcal 28kcal 2%
Magnesium 31mg 38mg 2%
Carbs 10.1g 4.62g 2%
Phosphorus 73mg 65mg 1%
Polyunsaturated fat 0.303g 0.202g 1%
Selenium 1µg 0.7µg 1%
Vitamin B5 0.066mg 0.126mg 1%
Vitamin B6 0.029mg 0.022mg 1%
Fats 0.5g 0.62g 0%
Net carbs 6.5g 2.22g N/A
Potassium 193mg 177mg 0%
Saturated fat 0.142g 0.13g 0%
Monounsaturated fat 0.02g 0.103g 0%
Tryptophan 0.048mg 0.023mg 0%
Threonine 0.178mg 0.097mg 0%
Isoleucine 0.215mg 0.101mg 0%
Leucine 0.37mg 0.169mg 0%
Lysine 0.313mg 0.091mg 0%
Methionine 0.037mg 0.042mg 0%
Phenylalanine 0.195mg 0.098mg 0%
Valine 0.235mg 0.114mg 0%
Histidine 0.115mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more ProteinProtein +90.5%
Contains more CarbsCarbs +118.6%
Contains more FatsFats +24%
Contains more OtherOther +126.7%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +50%
Contains more Mono. FatMonounsaturated fat +415%
~equal in Saturated fat ~0.13g

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.