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  6. Green bean raw vs. Hearts of palm

Green bean raw vs. Hearts of palm — In-Depth Nutrition Comparison

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Summary of differences between green bean raw and hearts of palm

  • Green bean raw has more vitamin A, vitamin B6, and vitamin B1, while hearts of palm have more manganese, iron, zinc, and copper.
  • Hearts of palm cover your daily need for manganese, 51% more than green bean raw.
  • The amount of sodium in green bean raw is lower.

These are the specific foods used in this comparison Beans, snap, green, raw and Hearts of palm, canned.

Infographic

Green bean raw vs Hearts 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more PotassiumPotassium +19.2%
Contains less SodiumSodium -98.6%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +56.8%
Contains more IronIron +203.9%
Contains more CopperCopper +92.8%
Contains more ZincZinc +379.2%
Contains more PhosphorusPhosphorus +71.1%
Contains more ManganeseManganese +545.4%
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.
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +54.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +645.5%
Contains more Vitamin B2Vitamin B2 +82.5%
Contains more Vitamin B3Vitamin B3 +68%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B6Vitamin B6 +540.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Hearts of palm DV% diff.
Manganese 0.216mg 1.394mg 51%
Vitamin K 43µg 36%
Iron 1.03mg 3.13mg 26%
Sodium 6mg 426mg 18%
Vitamin B6 0.141mg 0.022mg 9%
Zinc 0.24mg 1.15mg 8%
Copper 0.069mg 0.133mg 7%
Vitamin B1 0.082mg 0.011mg 6%
Vitamin C 12.2mg 7.9mg 5%
Vitamin B2 0.104mg 0.057mg 4%
Phosphorus 38mg 65mg 4%
Vitamin A 35µg 0µg 4%
Vitamin E 0.41mg 3%
Magnesium 25mg 38mg 3%
Choline 15.3mg 3%
Vitamin B5 0.225mg 0.126mg 2%
Vitamin B3 0.734mg 0.437mg 2%
Folate 33µg 39µg 2%
Fructose 1.39g 2%
Calcium 37mg 58mg 2%
Polyunsaturated fat 0.113g 0.202g 1%
Protein 1.83g 2.52g 1%
Fiber 2.7g 2.4g 1%
Potassium 211mg 177mg 1%
Carbs 6.97g 4.62g 1%
Fats 0.22g 0.62g 1%
Calories 31kcal 28kcal 0%
Net carbs 4.27g 2.22g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.05g 0.13g 0%
Monounsaturated fat 0.01g 0.103g 0%
Tryptophan 0.019mg 0.023mg 0%
Threonine 0.079mg 0.097mg 0%
Isoleucine 0.066mg 0.101mg 0%
Leucine 0.112mg 0.169mg 0%
Lysine 0.088mg 0.091mg 0%
Methionine 0.022mg 0.042mg 0%
Phenylalanine 0.067mg 0.098mg 0%
Valine 0.09mg 0.114mg 0%
Histidine 0.034mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more CarbsCarbs +50.9%
Contains more ProteinProtein +37.7%
Contains more FatsFats +181.8%
Contains more OtherOther +209.1%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +930%
Contains more Poly. FatPolyunsaturated fat +78.8%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.