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  6. Kidney beans vs. Heart of palm

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

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Significant differences between kidney beans and heart of palm

  • Kidney beans has more folate, fiber, vitamin B1, and magnesium; however, heart of palm is richer in vitamin B6, copper, potassium, zinc, vitamin B2, and vitamin C.
  • Heart of palm covers your daily vitamin B6 needs 53% more than kidney beans.
  • Heart of palm has 5 times less folate than kidney beans. Kidney beans has 130µg of folate, while heart of palm has 24µg.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Hearts of palm, raw.

Infographic

Kidney beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +320%
Contains more CalciumCalcium +94.4%
Contains more IronIron +31.4%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +57.1%
Contains more PotassiumPotassium +345.9%
Contains more CopperCopper +198.1%
Contains more ZincZinc +273%
~equal in Phosphorus ~140mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +441.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B2Vitamin B2 +210.3%
Contains more Vitamin B3Vitamin B3 +55.7%
Contains more Vitamin B6Vitamin B6 +575%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Heart of palm DV% diff.
Vitamin B6 0.12mg 0.81mg 53%
Copper 0.216mg 0.644mg 48%
Potassium 405mg 1806mg 41%
Folate 130µg 24µg 27%
Zinc 1mg 3.73mg 25%
Fiber 6.4g 1.5g 20%
Manganese 0.43mg 19%
Protein 8.67g 2.7g 12%
Vitamin B1 0.16mg 0.05mg 9%
Vitamin B2 0.058mg 0.18mg 9%
Magnesium 42mg 10mg 8%
Vitamin C 1.2mg 8mg 8%
Iron 2.22mg 1.69mg 7%
Vitamin K 8.4µg 0µg 7%
Choline 30.5mg 0mg 6%
Vitamin B5 0.22mg 4%
Vitamin E 0.03mg 0.5mg 3%
Calcium 35mg 18mg 2%
Vitamin B3 0.578mg 0.9mg 2%
Polyunsaturated fat 0.278g 0.089g 1%
Calories 127kcal 115kcal 1%
Selenium 1.1µg 0.7µg 1%
Carbs 22.8g 25.61g 1%
Sodium 1mg 14mg 1%
Fats 0.5g 0.2g 0%
Net carbs 16.4g 24.11g N/A
Sugar 0.32g 17.16g N/A
Phosphorus 138mg 140mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.073g 0.046g 0%
Monounsaturated fat 0.039g 0.005g 0%
Tryptophan 0.104mg 0%
Threonine 0.319mg 0%
Isoleucine 0.41mg 0%
Leucine 0.736mg 0%
Lysine 0.607mg 0%
Methionine 0.113mg 0%
Phenylalanine 0.511mg 0%
Valine 0.5mg 0%
Histidine 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 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 ProteinProtein +221.1%
Contains more FatsFats +150%
Contains more CarbsCarbs +12.3%
Contains more OtherOther +82.6%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +680%
Contains more Poly. FatPolyunsaturated fat +212.4%
Contains less Sat. FatSaturated fat -37%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.