Hearts of palm vs. Jicama (yam bean) — In-Depth Nutrition Comparison
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A recap on differences between Hearts of palm and Jicama (yam bean)
- Hearts of palm have more Manganese, Iron, Copper, Zinc, Folate, Phosphorus, and Magnesium, however, Jicama (yam bean) is higher in Vitamin C.
- Hearts of palm covers your daily Manganese needs 58% more than Jicama (yam bean).
- Jicama (yam bean) contains 107 times less Sodium than Hearts of palm. Hearts of palm contain 426mg of Sodium, while Jicama (yam bean) contains 4mg.
Food varieties used in this article are Hearts of palm, canned and Yambean (jicama), cooked, boiled, drained, without salt.
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 | +245.5% |
| Contains more CalciumCalcium | +427.3% |
| Contains more PotassiumPotassium | +31.1% |
| Contains more IronIron | +449.1% |
| Contains more CopperCopper | +189.1% |
| Contains more ZincZinc | +666.7% |
| Contains more PhosphorusPhosphorus | +306.3% |
| Contains more ManganeseManganese | +2345.6% |
| Contains less SodiumSodium | -99.1% |
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 B2Vitamin B2 | +103.6% |
| Contains more Vitamin B3Vitamin B3 | +130% |
| Contains more FolateFolate | +387.5% |
| Contains more Vitamin CVitamin C | +78.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.5% |
| Contains more Vitamin B6Vitamin B6 | +81.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
Protein:
0.72 g
Fats:
0.09 g
Carbs:
8.82 g
Water:
90.07 g
Other:
0.3 g
| Contains more ProteinProtein | +250% |
| Contains more FatsFats | +588.9% |
| Contains more OtherOther | +580% |
| Contains more CarbsCarbs | +90.9% |
~equal in
Water
~90.07g
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 28kcal | 38kcal |
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| Protein | 2.52g | 0.72g |
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| Fats | 0.62g | 0.09g |
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| Vitamin C | 7.9mg | 14.1mg |
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| Net carbs | 2.22g | 8.82g |
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| Carbs | 4.62g | 8.82g |
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| Magnesium | 38mg | 11mg |
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| Calcium | 58mg | 11mg |
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| Potassium | 177mg | 135mg |
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| Iron | 3.13mg | 0.57mg |
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| Fiber | 2.4g |
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| Copper | 0.133mg | 0.046mg |
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| Zinc | 1.15mg | 0.15mg |
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| Phosphorus | 65mg | 16mg |
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| Sodium | 426mg | 4mg |
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| Vitamin A | 0IU | 19IU |
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| Vitamin A | 0µg | 1µg |
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| Manganese | 1.394mg | 0.057mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.011mg | 0.017mg |
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| Vitamin B2 | 0.057mg | 0.028mg |
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| Vitamin B3 | 0.437mg | 0.19mg |
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| Vitamin B5 | 0.126mg | 0.121mg |
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| Vitamin B6 | 0.022mg | 0.04mg |
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| Folate | 39µg | 8µg |
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| Saturated Fat | 0.13g |
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| Monounsaturated Fat | 0.103g |
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| Polyunsaturated fat | 0.202g |
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| Tryptophan | 0.023mg |
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| Threonine | 0.097mg | 0.018mg |
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| Isoleucine | 0.101mg | 0.016mg |
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| Leucine | 0.169mg | 0.025mg |
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| Lysine | 0.091mg | 0.026mg |
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| Methionine | 0.042mg | 0.007mg |
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| Phenylalanine | 0.098mg | 0.017mg |
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| Valine | 0.114mg | 0.022mg |
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| Histidine | 0.055mg | 0.019mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
7%
7%
Minerals Daily Need Coverage Score
52%
8%
Comparison summary
Which food contains less Sodium?
Jicama (yam bean) contains less Sodium (difference - 422mg)
Which food is lower in Saturated Fat?
Jicama (yam bean) is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Hearts of palm is relatively richer in minerals
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.