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Kidney beans raw vs. Heart of palm — In-Depth Nutrition Comparison

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How are Kidney beans raw and Heart of palm different?

  • Kidney beans raw is higher in Fiber, Folate, Iron, Vitamin B1, Phosphorus, Copper, Magnesium, Vitamin K, and Calcium, however, Heart of palm is richer in Vitamin B6.
  • Daily need coverage for Fiber from Kidney beans raw is 94% higher.

Beans, kidney, all types, mature seeds, raw and Hearts of palm, raw are the varieties used in this article.

Infographic

Kidney beans raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +694.4%
Contains more Iron +385.2%
Contains more Magnesium +1300%
Contains more Phosphorus +190.7%
Contains more Copper +48.8%
Contains more Selenium +357.1%
Contains more Potassium +28.4%
Contains less Sodium -41.7%
Contains more Zinc +33.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Contains more Calcium +694.4%
Contains more Iron +385.2%
Contains more Magnesium +1300%
Contains more Phosphorus +190.7%
Contains more Copper +48.8%
Contains more Selenium +357.1%
Contains more Potassium +28.4%
Contains less Sodium -41.7%
Contains more Zinc +33.7%

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 B1 +958%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +128.9%
Contains more Folate +1541.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin C +77.8%
Contains more Vitamin B6 +104%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0% 0%
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +128.9%
Contains more Folate +1541.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin C +77.8%
Contains more Vitamin B6 +104%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +773.3%
Contains more Fats +315%
Contains more Carbs +134.3%
Contains more Other +92.5%
Contains more Water +491.5%
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more Protein +773.3%
Contains more Fats +315%
Contains more Carbs +134.3%
Contains more Other +92.5%
Contains more Water +491.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1180%
Contains more Polyunsaturated fat +413.5%
Contains less Saturated Fat -61.7%
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +1180%
Contains more Polyunsaturated fat +413.5%
Contains less Saturated Fat -61.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Heart of palm Opinion
Net carbs 35.11g 24.11g Kidney beans raw
Protein 23.58g 2.7g Kidney beans raw
Fats 0.83g 0.2g Kidney beans raw
Carbs 60.01g 25.61g Kidney beans raw
Calories 333kcal 115kcal Kidney beans raw
Sugar 2.23g 17.16g Kidney beans raw
Fiber 24.9g 1.5g Kidney beans raw
Calcium 143mg 18mg Kidney beans raw
Iron 8.2mg 1.69mg Kidney beans raw
Magnesium 140mg 10mg Kidney beans raw
Phosphorus 407mg 140mg Kidney beans raw
Potassium 1406mg 1806mg Heart of palm
Sodium 24mg 14mg Heart of palm
Zinc 2.79mg 3.73mg Heart of palm
Copper 0.958mg 0.644mg Kidney beans raw
Manganese 1.021mg Kidney beans raw
Selenium 3.2µg 0.7µg Kidney beans raw
Vitamin A 0IU 68IU Heart of palm
Vitamin A RAE 0µg 3µg Heart of palm
Vitamin E 0.22mg 0.5mg Heart of palm
Vitamin C 4.5mg 8mg Heart of palm
Vitamin B1 0.529mg 0.05mg Kidney beans raw
Vitamin B2 0.219mg 0.18mg Kidney beans raw
Vitamin B3 2.06mg 0.9mg Kidney beans raw
Vitamin B5 0.78mg Kidney beans raw
Vitamin B6 0.397mg 0.81mg Heart of palm
Folate 394µg 24µg Kidney beans raw
Vitamin K 19µg 0µg Kidney beans raw
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Saturated Fat 0.12g 0.046g Heart of palm
Monounsaturated Fat 0.064g 0.005g Kidney beans raw
Polyunsaturated fat 0.457g 0.089g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
56%
Kidney beans raw
24%
Heart of palm
Minerals Daily Need Coverage Score
130%
Kidney beans raw
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 14.93g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.