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  6. Hearts of palm vs. Broad beans

Hearts of palm vs. Broad beans — In-Depth Nutrition Comparison

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Significant differences between Hearts of palm and Broad beans

  • Hearts of palm have more Manganese, Iron, Copper, and Zinc, however, Broad beans are richer in Vitamin C, and Vitamin B1.
  • Hearts of palm covers your daily Manganese needs 49% more than Broad beans.
  • Broad beans have 10 times less Sodium than Hearts of palm. Hearts of palm have 426mg of Sodium, while Broad beans have 41mg.

Specific food types used in this comparison are Hearts of palm, canned and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Hearts of palm vs Broad beans 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 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +222.2%
Contains more IronIron +108.7%
Contains more CopperCopper +121.7%
Contains more ZincZinc +144.7%
Contains more ManganeseManganese +434.1%
Contains more PhosphorusPhosphorus +12.3%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +42.9%
~equal in Potassium ~193mg

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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
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 66% 16% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin B5Vitamin B5 +90.9%
Contains more Vitamin CVitamin C +150.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1063.6%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +174.6%
Contains more Vitamin B6Vitamin B6 +31.8%
Contains more FolateFolate +48.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more FatsFats +24%
Contains more OtherOther +126.7%
Contains more ProteinProtein +90.5%
Contains more CarbsCarbs +118.6%
~equal in Water ~83.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 24% 46%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
31% 4% 65%
Saturated Fat: Sat. Fat 0.142 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains more Mono. FatMonounsaturated Fat +415%
Contains more Poly. FatPolyunsaturated fat +50%
~equal in Saturated Fat ~0.142g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hearts of palm Broad beans
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Hearts of palm Broad beans Opinion
Calories 28kcal 62kcal Broad beans
Protein 2.52g 4.8g Broad beans
Fats 0.62g 0.5g Hearts of palm
Vitamin C 7.9mg 19.8mg Broad beans
Net carbs 2.22g 6.5g Broad beans
Carbs 4.62g 10.1g Broad beans
Magnesium 38mg 31mg Hearts of palm
Calcium 58mg 18mg Hearts of palm
Potassium 177mg 193mg Broad beans
Iron 3.13mg 1.5mg Hearts of palm
Fiber 2.4g 3.6g Broad beans
Copper 0.133mg 0.06mg Hearts of palm
Zinc 1.15mg 0.47mg Hearts of palm
Phosphorus 65mg 73mg Broad beans
Sodium 426mg 41mg Broad beans
Vitamin A 0IU 270IU Broad beans
Vitamin A 0µg 14µg Broad beans
Manganese 1.394mg 0.261mg Hearts of palm
Selenium 0.7µg 1µg Broad beans
Vitamin B1 0.011mg 0.128mg Broad beans
Vitamin B2 0.057mg 0.09mg Broad beans
Vitamin B3 0.437mg 1.2mg Broad beans
Vitamin B5 0.126mg 0.066mg Hearts of palm
Vitamin B6 0.022mg 0.029mg Broad beans
Folate 39µg 58µg Broad beans
Saturated Fat 0.13g 0.142g Hearts of palm
Monounsaturated Fat 0.103g 0.02g Hearts of palm
Polyunsaturated fat 0.202g 0.303g Broad beans
Tryptophan 0.023mg 0.048mg Broad beans
Threonine 0.097mg 0.178mg Broad beans
Isoleucine 0.101mg 0.215mg Broad beans
Leucine 0.169mg 0.37mg Broad beans
Lysine 0.091mg 0.313mg Broad beans
Methionine 0.042mg 0.037mg Hearts of palm
Phenylalanine 0.098mg 0.195mg Broad beans
Valine 0.114mg 0.235mg Broad beans
Histidine 0.055mg 0.115mg Broad beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Broad beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
7%
Hearts of palm
16%
Broad beans
Minerals Daily Need Coverage Score
52%
Hearts of palm
21%
Broad beans

Comparison summary

Which food is lower in Saturated Fat?
Hearts of palm
Hearts of palm is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 79)
Which food is cheaper?
Hearts of palm
Hearts of palm is cheaper (difference - $0.6)
Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
Which food contains less Sodium?
Broad beans
Broad beans contains less Sodium (difference - 385mg)
Which food is richer in vitamins?
Broad beans
Broad beans is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients
  2. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.