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 for 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 more MagnesiumMagnesium | +910% |
| Contains more IronIron | +14.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +488.3% |
| Contains more CopperCopper | +80.9% |
| Contains more ZincZinc | +319.1% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more SeleniumSelenium | +16.7% |
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 more Vitamin CVitamin C | +135% |
| Contains more Vitamin B1Vitamin B1 | +680% |
| Contains more Vitamin B2Vitamin B2 | +19.4% |
| Contains more Vitamin B3Vitamin B3 | +35.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +450% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +324.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.191mg | 0.81mg | 48% |
| Potassium | 307mg | 1806mg | 44% |
| Copper | 0.356mg | 0.644mg | 32% |
| Vitamin B1 | 0.39mg | 0.05mg | 28% |
| Folate | 132µg | 24µg | 27% |
| Zinc | 0.89mg | 3.73mg | 26% |
| Magnesium | 101mg | 10mg | 22% |
| Manganese | 0.408mg | 18% | |
| Vitamin B5 | 0.825mg | 17% | |
| Vitamin C | 18.8mg | 8mg | 12% |
| Protein | 6.15g | 2.7g | 7% |
| Fiber | 1.5g | 6% | |
| Phosphorus | 100mg | 140mg | 6% |
| Carbs | 13.05g | 25.61g | 4% |
| Iron | 1.93mg | 1.69mg | 3% |
| Vitamin B2 | 0.215mg | 0.18mg | 3% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B3 | 1.22mg | 0.9mg | 2% |
| Calories | 67kcal | 115kcal | 2% |
| Polyunsaturated fat | 0.407g | 0.089g | 2% |
| Fats | 0.7g | 0.2g | 1% |
| Net carbs | 13.05g | 24.11g | N/A |
| Calcium | 15mg | 18mg | 0% |
| Sugar | 17.16g | N/A | |
| Sodium | 13mg | 14mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Saturated fat | 0.085g | 0.046g | 0% |
| Monounsaturated fat | 0.052g | 0.005g | 0% |
| Tryptophan | 0.064mg | 0% | |
| Threonine | 0.258mg | 0% | |
| Isoleucine | 0.273mg | 0% | |
| Leucine | 0.442mg | 0% | |
| Lysine | 0.35mg | 0% | |
| Methionine | 0.064mg | 0% | |
| Phenylalanine | 0.31mg | 0% | |
| Valine | 0.316mg | 0% | |
| Histidine | 0.172mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +127.8% |
| Contains more FatsFats | +250% |
| Contains more WaterWater | +13.9% |
| Contains more CarbsCarbs | +96.2% |
| Contains more OtherOther | +109.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
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 | +940% |
| Contains more Poly. FatPolyunsaturated fat | +357.3% |
| Contains less Sat. FatSaturated fat | -45.9% |