Navy bean raw vs. Heart of palm — In-Depth Nutrition Comparison
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How are Navy bean raw and Heart of palm different?
- Navy bean raw is richer in Vitamin B1, Folate, Magnesium, and Vitamin C, while Heart of palm is higher in Vitamin B6, Potassium, Copper, Zinc, and Phosphorus.
- Heart of palm covers your daily need of Vitamin B6 48% more than Navy bean raw.
- Navy bean raw contains 10 times more Magnesium than Heart of palm. Navy bean raw contains 101mg of Magnesium, while Heart of palm contains 10mg.
Beans, navy, mature seeds, sprouted, raw and Hearts of palm, raw types were 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+14.2%
Contains
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Magnesium
+910%
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Calcium
+20%
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Phosphorus
+40%
Contains
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Potassium
+488.3%
Contains
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Zinc
+319.1%
Contains
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Copper
+80.9%
Contains
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Selenium
+16.7%
Equal in Sodium - 14
Contains
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Iron
+14.2%
Contains
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Magnesium
+910%
Contains
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Calcium
+20%
Contains
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Phosphorus
+40%
Contains
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Potassium
+488.3%
Contains
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Zinc
+319.1%
Contains
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Copper
+80.9%
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Selenium
+16.7%
Equal in Sodium - 14
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.
:
Contains
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Vitamin C
+135%
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Vitamin B1
+680%
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Vitamin B2
+19.4%
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Vitamin B3
+35.6%
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Folate
+450%
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Vitamin A
+1600%
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Vitamin B6
+324.1%
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Vitamin C
+135%
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Vitamin B1
+680%
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Vitamin B2
+19.4%
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Vitamin B3
+35.6%
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Folate
+450%
Contains
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Vitamin A
+1600%
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Vitamin B6
+324.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+127.8%
Contains
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Fats
+250%
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Water
+13.9%
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Carbs
+96.2%
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Other
+109.5%
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Contains
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Protein
+127.8%
Contains
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Fats
+250%
Contains
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Water
+13.9%
Contains
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Carbs
+96.2%
Contains
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Other
+109.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+940%
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Polyunsaturated fat
+357.3%
Contains
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Saturated Fat
-45.9%
Saturated Fat:
0.085 g
Monounsaturated Fat:
0.052 g
Polyunsaturated fat:
0.407 g
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
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Monounsaturated Fat
+940%
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Polyunsaturated fat
+357.3%
Contains
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Saturated Fat
-45.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 13.05g | 24.11g |
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| Protein | 6.15g | 2.7g |
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| Fats | 0.7g | 0.2g |
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| Carbs | 13.05g | 25.61g |
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| Calories | 67kcal | 115kcal |
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| Sugar | 17.16g |
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| Fiber | 1.5g |
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| Calcium | 15mg | 18mg |
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| Iron | 1.93mg | 1.69mg |
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| Magnesium | 101mg | 10mg |
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| Phosphorus | 100mg | 140mg |
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| Potassium | 307mg | 1806mg |
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| Sodium | 13mg | 14mg |
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| Zinc | 0.89mg | 3.73mg |
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| Copper | 0.356mg | 0.644mg |
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| Manganese | 0.408mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin A | 4IU | 68IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.5mg |
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| Vitamin C | 18.8mg | 8mg |
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| Vitamin B1 | 0.39mg | 0.05mg |
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| Vitamin B2 | 0.215mg | 0.18mg |
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| Vitamin B3 | 1.22mg | 0.9mg |
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| Vitamin B5 | 0.825mg |
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| Vitamin B6 | 0.191mg | 0.81mg |
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| Folate | 132µg | 24µg |
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| Tryptophan | 0.064mg |
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| Threonine | 0.258mg |
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| Isoleucine | 0.273mg |
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| Leucine | 0.442mg |
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| Lysine | 0.35mg |
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| Methionine | 0.064mg |
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| Phenylalanine | 0.31mg |
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| Valine | 0.316mg |
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| Histidine | 0.172mg |
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| Saturated Fat | 0.085g | 0.046g |
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| Monounsaturated Fat | 0.052g | 0.005g |
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| Polyunsaturated fat | 0.407g | 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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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
26%
Minerals Daily Need Coverage Score
42%
62%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 7)
Which food is cheaper?
Heart of palm is cheaper (difference - $1.3)
Which food is richer in minerals?
Heart of palm is relatively richer in minerals
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.