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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 and Calcium, however Heart of palm is richer in Vitamin B6 and Vitamin K.
  • Daily need coverage for Fiber from Kidney bean is 94% higher.
  • Kidney bean contains 16 times more Folate than Heart of palm. While Kidney bean contains 394µg of Folate, Heart of palm contains only 24µg.

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

Infographic

Kidney bean vs Heart 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
5
:
3
Heart of palm
Heart of palm
Contains more Iron +385.2%
Contains more Calcium +694.4%
Contains more Magnesium +1300%
Contains more Copper +48.8%
Contains more Phosphorus +190.7%
Contains more Potassium +28.4%
Contains more Zinc +33.7%
Contains less Sodium -41.7%
Kidney bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Heart of palm
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Contains more Iron +385.2%
Contains more Calcium +694.4%
Contains more Magnesium +1300%
Contains more Copper +48.8%
Contains more Phosphorus +190.7%
Contains more Potassium +28.4%
Contains more Zinc +33.7%
Contains less Sodium -41.7%

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
Kidney bean
Kidney bean
6
:
4
Heart of palm
Heart of palm
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +128.9%
Contains more Vitamin K +∞%
Contains more Folate +1541.7%
Contains more Vitamin C +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B6 +104%
Kidney bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Heart of palm
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +128.9%
Contains more Vitamin K +∞%
Contains more Folate +1541.7%
Contains more Vitamin C +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B6 +104%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
60
Kidney bean
26
Heart of palm
Mineral Summary Score
143
Kidney bean
77
Heart of palm

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 the food
Protein
141%
Kidney bean
16%
Heart of palm
Carbohydrates
60%
Kidney bean
26%
Heart of palm
Fats
4%
Kidney bean
1%
Heart of palm

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean Heart of palm
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney bean Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Kidney bean
Kidney bean contains less Sugars (difference - 14.93g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney bean
Kidney bean 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Heart of palm Opinion
Calories 333 115 Kidney bean
Protein 23.58 2.7 Kidney bean
Fats 0.83 0.2 Kidney bean
Vitamin C 4.5 8 Heart of palm
Carbs 60.01 25.61 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 1.69 Kidney bean
Calcium 143 18 Kidney bean
Potassium 1406 1806 Heart of palm
Magnesium 140 10 Kidney bean
Sugars 2.23 17.16 Kidney bean
Fiber 24.9 1.5 Kidney bean
Copper 0.958 0.644 Kidney bean
Zinc 2.79 3.73 Heart of palm
Starch
Phosphorus 407 140 Kidney bean
Sodium 24 14 Heart of palm
Vitamin A 0 68 Heart of palm
Vitamin E 0.22 0.5 Heart of palm
Vitamin D 0 0
Vitamin B1 0.529 0.05 Kidney bean
Vitamin B2 0.219 0.18 Kidney bean
Vitamin B3 2.06 0.9 Kidney bean
Vitamin B5 0.78 Kidney bean
Vitamin B6 0.397 0.81 Heart of palm
Vitamin B12 0 0
Vitamin K 19 0 Kidney bean
Folate 394 24 Kidney bean
Trans Fat 0 0
Saturated Fat 0.12 0.046 Heart of palm
Monounsaturated Fat 0.064 0.005 Kidney bean
Polyunsaturated fat 0.457 0.089 Kidney bean
Tryptophan 0.279 Kidney bean
Threonine 0.992 Kidney bean
Isoleucine 1.041 Kidney bean
Leucine 1.882 Kidney bean
Lysine 1.618 Kidney bean
Methionine 0.355 Kidney bean
Phenylalanine 1.275 Kidney bean
Valine 1.233 Kidney bean
Histidine 0.656 Kidney bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Kidney bean - 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.