Kidney bean vs Heart of palm - In-Depth Nutrition Comparison

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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

5

:

3

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

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%

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

6

:

4

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, total +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

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, total +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

50

19

Mineral Summary Score

91

51

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%

16%

Carbohydrates

60%

26%

Fats

4%

1%

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.


Lower in Sugars
Lower in glycemic index
Rich in minerals
Lower in Sodium
Lower in Saturated Fat
Lower in price
Lower in Cholesterol	Equal
Rich in vitamins	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Kidney bean contains less Sugars (difference - 14.93g)

Which food is lower in glycemic index?

Kidney bean is lower in glycemic index (difference - 4)

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 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			Opinion
Calories	333	115
Protein	23.58	2.7
Fats	0.83	0.2
Vitamin C	4.5	8
Carbs	60.01	25.61
Cholesterol	0	0
Vitamin D	0	0
Iron	8.2	1.69
Calcium	143	18
Potassium	1406	1806
Magnesium	140	10
Sugars	2.23	17.16
Fiber	24.9	1.5
Copper	0.958	0.644
Zinc	2.79	3.73
Starch
Phosphorus	407	140
Sodium	24	14
Vitamin A	0	68
Vitamin E	0.22	0.5
Vitamin D	0	0
Vitamin B1	0.529	0.05
Vitamin B2	0.219	0.18
Vitamin B3	2.06	0.9
Vitamin B5	0.78
Vitamin B6	0.397	0.81
Vitamin B12	0	0
Vitamin K	19	0
Folate, total	394	24
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.12	0.046
Monounsaturated Fat	0.064	0.005
Polyunsaturated fat	0.457	0.089
Tryptophan	0.279
Threonine	0.992
Isoleucine	1.041
Leucine	1.882
Lysine	1.618
Methionine	0.355
Phenylalanine	1.275
Valine	1.233
Histidine	0.656
Fructose