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  6. Broad bean vs. Hearts of palm

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

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Significant differences between Broad bean and Hearts of palm

  • Broad bean has more Vitamin C, and Vitamin B1, however, Hearts of palm are richer in Manganese, Iron, Copper, and Zinc.
  • Hearts of palm covers your daily Manganese needs 49% more than Broad bean.
  • Hearts of palm have 12 times less Vitamin B1 than Broad bean. Broad bean has 0.128mg of Vitamin B1, while Hearts of palm have 0.011mg.
  • Broad bean contains 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 bean vs Hearts 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.
Broad bean
Broad bean
4
:
6
Hearts of palm
Hearts of palm
Contains more Phosphorus +12.3%
Contains less Sodium -90.4%
Contains more Selenium +42.9%
Contains more Calcium +222.2%
Contains more Iron +108.7%
Contains more Magnesium +22.6%
Contains more Zinc +144.7%
Contains more Copper +121.7%
Contains more Manganese +434.1%
Equal in Potassium - 177
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Contains more Phosphorus +12.3%
Contains less Sodium -90.4%
Contains more Selenium +42.9%
Contains more Calcium +222.2%
Contains more Iron +108.7%
Contains more Magnesium +22.6%
Contains more Zinc +144.7%
Contains more Copper +121.7%
Contains more Manganese +434.1%
Equal in Potassium - 177

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.
Broad bean
Broad bean
7
:
1
Hearts of palm
Hearts of palm
Contains more Vitamin A +∞%
Contains more Vitamin C +150.6%
Contains more Vitamin B1 +1063.6%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +174.6%
Contains more Vitamin B6 +31.8%
Contains more Folate +48.7%
Contains more Vitamin B5 +90.9%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Hearts of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +150.6%
Contains more Vitamin B1 +1063.6%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +174.6%
Contains more Vitamin B6 +31.8%
Contains more Folate +48.7%
Contains more Vitamin B5 +90.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
2
:
3
Hearts of palm
Hearts of palm
Contains more Protein +90.5%
Contains more Carbs +118.6%
Contains more Fats +24%
Contains more Other +126.7%
Equal in Water - 90.2
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Hearts of palm
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 Protein +90.5%
Contains more Carbs +118.6%
Contains more Fats +24%
Contains more Other +126.7%
Equal in Water - 90.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Hearts of palm
Hearts of palm
Contains more Polyunsaturated fat +50%
Contains more Monounsaturated Fat +415%
Equal in Saturated Fat - 0.13
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Hearts of palm
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Contains more Polyunsaturated fat +50%
Contains more Monounsaturated Fat +415%
Equal in Saturated Fat - 0.13

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Hearts of palm Opinion
Net carbs 6.5g 2.22g Broad bean
Protein 4.8g 2.52g Broad bean
Fats 0.5g 0.62g Hearts of palm
Carbs 10.1g 4.62g Broad bean
Calories 62kcal 28kcal Broad bean
Fiber 3.6g 2.4g Broad bean
Calcium 18mg 58mg Hearts of palm
Iron 1.5mg 3.13mg Hearts of palm
Magnesium 31mg 38mg Hearts of palm
Phosphorus 73mg 65mg Broad bean
Potassium 193mg 177mg Broad bean
Sodium 41mg 426mg Broad bean
Zinc 0.47mg 1.15mg Hearts of palm
Copper 0.06mg 0.133mg Hearts of palm
Manganese 0.261mg 1.394mg Hearts of palm
Selenium 1µg 0.7µg Broad bean
Vitamin A 270IU 0IU Broad bean
Vitamin A RAE 14µg 0µg Broad bean
Vitamin C 19.8mg 7.9mg Broad bean
Vitamin B1 0.128mg 0.011mg Broad bean
Vitamin B2 0.09mg 0.057mg Broad bean
Vitamin B3 1.2mg 0.437mg Broad bean
Vitamin B5 0.066mg 0.126mg Hearts of palm
Vitamin B6 0.029mg 0.022mg Broad bean
Folate 58µg 39µg Broad bean
Tryptophan 0.048mg 0.023mg Broad bean
Threonine 0.178mg 0.097mg Broad bean
Isoleucine 0.215mg 0.101mg Broad bean
Leucine 0.37mg 0.169mg Broad bean
Lysine 0.313mg 0.091mg Broad bean
Methionine 0.037mg 0.042mg Hearts of palm
Phenylalanine 0.195mg 0.098mg Broad bean
Valine 0.235mg 0.114mg Broad bean
Histidine 0.115mg 0.055mg Broad bean
Saturated Fat 0.142g 0.13g Hearts of palm
Monounsaturated Fat 0.02g 0.103g Hearts of palm
Polyunsaturated fat 0.303g 0.202g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Hearts of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Broad bean
8%
Hearts of palm
Minerals Daily Need Coverage Score
21%
Broad bean
52%
Hearts of palm

Comparison summary

Which food is lower in Saturated Fat?
Hearts of palm
Hearts of palm is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 79)
Which food is cheaper?
Hearts of palm
Hearts of palm is cheaper (difference - $0.6)
Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
Which food contains less Sodium?
Broad bean
Broad bean contains less Sodium (difference - 385mg)
Which food is richer in vitamins?
Broad bean
Broad bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 bean - 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.