Kidney bean vs Heart of palm - In-Depth Nutrition Comparison
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How are Kidney bean and Heart of palm different?
- Kidney bean 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 bean is 94% higher.
- Kidney bean contains 10000000 times more Vitamin K than Heart of palm. While Kidney bean contains 19µg of Vitamin K, Heart of palm contains only 0µg.
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" chart 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%
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Phosphorus
+190.7%
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Copper
+48.8%
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Potassium
+28.4%
Contains
less
Sodium
-41.7%
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Zinc
+33.7%
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Calcium
+694.4%
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Iron
+385.2%
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Magnesium
+1300%
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Phosphorus
+190.7%
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Copper
+48.8%
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Potassium
+28.4%
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less
Sodium
-41.7%
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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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%
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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%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 | |
|
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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| Starch | g | g | |
| Fructose | g | g | |
| 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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| Vitamin A | 0IU | 68IU |
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| Vitamin E | 0.22mg | 0.5mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| 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 | mg |
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| Vitamin B6 | 0.397mg | 0.81mg |
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| Folate | 394µg | 24µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 19µg | 0µg |
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| Tryptophan | 0.279mg | mg |
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| Threonine | 0.992mg | mg |
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| Isoleucine | 1.041mg | mg |
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| Leucine | 1.882mg | mg |
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| Lysine | 1.618mg | mg |
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| Methionine | 0.355mg | mg |
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| Phenylalanine | 1.275mg | mg |
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| Valine | 1.233mg | mg |
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| Histidine | 0.656mg | mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| 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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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
26
Mineral Summary Score
143
77
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
16%
Carbohydrates
60%
26%
Fats
4%
1%
Comparison summary
Which food is lower in Sugar?
Kidney bean is lower in Sugar (difference - 14.93g)
Which food is lower in glycemic index?
Kidney bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney bean 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.