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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, 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

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
Contains more Calcium +694.4%
Contains more Iron +385.2%
Contains more Magnesium +1300%
Contains more Phosphorus +190.7%
Contains more Copper +48.8%
Contains more Potassium +28.4%
Contains less Sodium -41.7%
Contains more Zinc +33.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
Contains more Calcium +694.4%
Contains more Iron +385.2%
Contains more Magnesium +1300%
Contains more Phosphorus +190.7%
Contains more Copper +48.8%
Contains more Potassium +28.4%
Contains less Sodium -41.7%
Contains more 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
:
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +128.9%
Contains more Folate +1541.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin C +77.8%
Contains more Vitamin B6 +104%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +128.9%
Contains more Folate +1541.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin C +77.8%
Contains more 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.
Kidney bean Heart of palm
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Kidney bean Heart of palm Opinion
Net carbs 35.11g 24.11g Kidney bean
Protein 23.58g 2.7g Kidney bean
Fats 0.83g 0.2g Kidney bean
Carbs 60.01g 25.61g Kidney bean
Calories 333kcal 115kcal Kidney bean
Starch g g
Fructose g g
Sugar 2.23g 17.16g Kidney bean
Fiber 24.9g 1.5g Kidney bean
Calcium 143mg 18mg Kidney bean
Iron 8.2mg 1.69mg Kidney bean
Magnesium 140mg 10mg Kidney bean
Phosphorus 407mg 140mg Kidney bean
Potassium 1406mg 1806mg Heart of palm
Sodium 24mg 14mg Heart of palm
Zinc 2.79mg 3.73mg Heart of palm
Copper 0.958mg 0.644mg Kidney bean
Vitamin A 0IU 68IU Heart of palm
Vitamin E 0.22mg 0.5mg Heart of palm
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.5mg 8mg Heart of palm
Vitamin B1 0.529mg 0.05mg Kidney bean
Vitamin B2 0.219mg 0.18mg Kidney bean
Vitamin B3 2.06mg 0.9mg Kidney bean
Vitamin B5 0.78mg mg Kidney bean
Vitamin B6 0.397mg 0.81mg Heart of palm
Folate 394µg 24µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 19µg 0µg Kidney bean
Tryptophan 0.279mg mg Kidney bean
Threonine 0.992mg mg Kidney bean
Isoleucine 1.041mg mg Kidney bean
Leucine 1.882mg mg Kidney bean
Lysine 1.618mg mg Kidney bean
Methionine 0.355mg mg Kidney bean
Phenylalanine 1.275mg mg Kidney bean
Valine 1.233mg mg Kidney bean
Histidine 0.656mg mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.046g Heart of palm
Monounsaturated Fat 0.064g 0.005g Kidney bean
Polyunsaturated fat 0.457g 0.089g Kidney bean

Which food is preferable for your diet?

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

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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
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 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

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (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 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.