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
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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
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Calcium
+694.4%
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Iron
+385.2%
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Magnesium
+1300%
Contains
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Phosphorus
+190.7%
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Copper
+48.8%
Contains
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Selenium
+357.1%
Contains
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Potassium
+28.4%
Contains
less
Sodium
-41.7%
Contains
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Zinc
+33.7%
Contains
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Calcium
+694.4%
Contains
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Iron
+385.2%
Contains
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Magnesium
+1300%
Contains
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Phosphorus
+190.7%
Contains
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Copper
+48.8%
Contains
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Selenium
+357.1%
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Potassium
+28.4%
Contains
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Sodium
-41.7%
Contains
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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
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Vitamin B1
+958%
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Vitamin B2
+21.7%
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Vitamin B3
+128.9%
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Folate
+1541.7%
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin E
+127.3%
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Vitamin C
+77.8%
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Vitamin B6
+104%
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Vitamin B1
+958%
Contains
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Vitamin B2
+21.7%
Contains
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Vitamin B3
+128.9%
Contains
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Folate
+1541.7%
Contains
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin E
+127.3%
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Vitamin C
+77.8%
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Vitamin B6
+104%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+773.3%
Contains
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Fats
+315%
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Carbs
+134.3%
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Other
+92.5%
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Water
+491.5%
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Contains
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Protein
+773.3%
Contains
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Fats
+315%
Contains
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Carbs
+134.3%
Contains
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Other
+92.5%
Contains
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Water
+491.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1180%
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Polyunsaturated fat
+413.5%
Contains
less
Saturated Fat
-61.7%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.064 g
Polyunsaturated fat:
0.457 g
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
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Monounsaturated Fat
+1180%
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Polyunsaturated fat
+413.5%
Contains
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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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.11g | 24.11g |
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| Protein | 23.58g | 2.7g |
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| Fats | 0.83g | 0.2g |
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| Carbs | 60.01g | 25.61g |
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| Calories | 333kcal | 115kcal |
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| Sugar | 2.23g | 17.16g |
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| Fiber | 24.9g | 1.5g |
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| Calcium | 143mg | 18mg |
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| Iron | 8.2mg | 1.69mg |
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| Magnesium | 140mg | 10mg |
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| Phosphorus | 407mg | 140mg |
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| Potassium | 1406mg | 1806mg |
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| Sodium | 24mg | 14mg |
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| Zinc | 2.79mg | 3.73mg |
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| Copper | 0.958mg | 0.644mg |
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| Manganese | 1.021mg |
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| Selenium | 3.2µg | 0.7µg |
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| Vitamin A | 0IU | 68IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.22mg | 0.5mg |
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| Vitamin C | 4.5mg | 8mg |
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| Vitamin B1 | 0.529mg | 0.05mg |
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| Vitamin B2 | 0.219mg | 0.18mg |
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| Vitamin B3 | 2.06mg | 0.9mg |
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| Vitamin B5 | 0.78mg |
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| Vitamin B6 | 0.397mg | 0.81mg |
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| Folate | 394µg | 24µg |
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| Vitamin K | 19µg | 0µg |
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| Tryptophan | 0.279mg |
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| Threonine | 0.992mg |
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| Isoleucine | 1.041mg |
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| Leucine | 1.882mg |
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| Lysine | 1.618mg |
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| Methionine | 0.355mg |
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| Phenylalanine | 1.275mg |
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| Valine | 1.233mg |
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| Histidine | 0.656mg |
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| Saturated Fat | 0.12g | 0.046g |
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| Monounsaturated Fat | 0.064g | 0.005g |
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| Polyunsaturated fat | 0.457g | 0.089g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
60%
26%
Minerals Daily Need Coverage Score
130%
62%
Comparison summary
Which food is lower in Sugar?
Kidney beans raw is lower in Sugar (difference - 14.93g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
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.