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  6. Green beans vs. Heart of palm

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

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A recap on differences between green beans and heart of palm

  • Green beans have more vitamin K, vitamin A, and fiber; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2.
  • Heart of palm covers your daily copper needs 65% more than green beans.
  • The glycemic index of heart of palm is higher.

Food varieties used in this article are Beans, snap, green, cooked, boiled, drained, without salt and Hearts of palm, raw.

Infographic

Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 +80%
Contains more CalciumCalcium +144.4%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +1137%
Contains more IronIron +160%
Contains more CopperCopper +1029.8%
Contains more ZincZinc +1392%
Contains more PhosphorusPhosphorus +382.8%
Contains more SeleniumSelenium +250%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 CVitamin C +21.3%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +85.6%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B6Vitamin B6 +1346.4%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Heart of palm DV% diff.
Copper 0.057mg 0.644mg 65%
Vitamin B6 0.056mg 0.81mg 58%
Potassium 146mg 1806mg 49%
Vitamin K 47.9µg 0µg 40%
Zinc 0.25mg 3.73mg 32%
Phosphorus 29mg 140mg 16%
Iron 0.65mg 1.69mg 13%
Manganese 0.285mg 12%
Fiber 3.2g 1.5g 7%
Vitamin B2 0.097mg 0.18mg 6%
Carbs 7.88g 25.61g 6%
Calories 35kcal 115kcal 4%
Calcium 44mg 18mg 3%
Choline 16.9mg 0mg 3%
Vitamin A 32µg 3µg 3%
Vitamin B3 0.614mg 0.9mg 2%
Folate 33µg 24µg 2%
Protein 1.89g 2.7g 2%
Vitamin B1 0.074mg 0.05mg 2%
Magnesium 18mg 10mg 2%
Vitamin C 9.7mg 8mg 2%
Selenium 0.2µg 0.7µg 1%
Sodium 1mg 14mg 1%
Vitamin B5 0.074mg 1%
Fats 0.28g 0.2g 0%
Net carbs 4.68g 24.11g N/A
Sugar 3.63g 17.16g N/A
Vitamin E 0.46mg 0.5mg 0%
Saturated fat 0.064g 0.046g 0%
Monounsaturated fat 0.011g 0.005g 0%
Polyunsaturated fat 0.145g 0.089g 0%
Tryptophan 0.02mg 0%
Threonine 0.082mg 0%
Isoleucine 0.069mg 0%
Leucine 0.116mg 0%
Lysine 0.091mg 0%
Methionine 0.023mg 0%
Phenylalanine 0.069mg 0%
Valine 0.093mg 0%
Histidine 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 FatsFats +40%
Contains more WaterWater +28.4%
Contains more ProteinProtein +42.9%
Contains more CarbsCarbs +225%
Contains more OtherOther +172.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +120%
Contains more Poly. FatPolyunsaturated fat +62.9%
Contains less Sat. FatSaturated fat -28.1%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.