Hearts of palm vs. Yardlong beans — In-Depth Nutrition Comparison
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Differences between hearts of palm and yardlong beans
- Hearts of palm are higher in manganese, iron, copper, and zinc; however, yardlong beans is richer in vitamin C, vitamin A, and vitamin B1.
- Hearts of palm' daily need coverage for manganese is 52% higher.
- Hearts of palm have 107 times more sodium than yardlong beans. While hearts of palm have 426mg of sodium, yardlong beans has only 4mg.
The food types used in this comparison are Hearts of palm, canned and Yardlong bean, cooked, boiled, drained, without salt.
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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 CalciumCalcium | +31.8% |
| Contains more IronIron | +219.4% |
| Contains more CopperCopper | +183% |
| Contains more ZincZinc | +219.4% |
| Contains more PhosphorusPhosphorus | +14% |
| Contains more ManganeseManganese | +593.5% |
| Contains more MagnesiumMagnesium | +10.5% |
| Contains more PotassiumPotassium | +63.8% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +114.3% |
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 B5Vitamin B5 | +147.1% |
| Contains more Vitamin CVitamin C | +105.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +672.7% |
| Contains more Vitamin B2Vitamin B2 | +73.7% |
| Contains more Vitamin B3Vitamin B3 | +44.2% |
| Contains more FolateFolate | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.394mg | 0.201mg | 52% |
| Iron | 3.13mg | 0.98mg | 27% |
| Sodium | 426mg | 4mg | 18% |
| Fiber | 2.4g | 10% | |
| Copper | 0.133mg | 0.047mg | 10% |
| Vitamin C | 7.9mg | 16.2mg | 9% |
| Zinc | 1.15mg | 0.36mg | 7% |
| Vitamin B1 | 0.011mg | 0.085mg | 6% |
| Potassium | 177mg | 290mg | 3% |
| Vitamin B2 | 0.057mg | 0.099mg | 3% |
| Vitamin A | 0µg | 23µg | 3% |
| Folate | 39µg | 45µg | 2% |
| Carbs | 4.62g | 9.18g | 2% |
| Vitamin B5 | 0.126mg | 0.051mg | 2% |
| Polyunsaturated fat | 0.202g | 0.042g | 1% |
| Vitamin B3 | 0.437mg | 0.63mg | 1% |
| Calories | 28kcal | 47kcal | 1% |
| Selenium | 0.7µg | 1.5µg | 1% |
| Magnesium | 38mg | 42mg | 1% |
| Fats | 0.62g | 0.1g | 1% |
| Calcium | 58mg | 44mg | 1% |
| Phosphorus | 65mg | 57mg | 1% |
| Protein | 2.52g | 2.53g | 0% |
| Net carbs | 2.22g | 9.18g | N/A |
| Vitamin B6 | 0.022mg | 0.024mg | 0% |
| Saturated fat | 0.13g | 0.026g | 0% |
| Monounsaturated fat | 0.103g | 0.009g | 0% |
| Tryptophan | 0.023mg | 0.029mg | 0% |
| Threonine | 0.097mg | 0.094mg | 0% |
| Isoleucine | 0.101mg | 0.135mg | 0% |
| Leucine | 0.169mg | 0.18mg | 0% |
| Lysine | 0.091mg | 0.166mg | 0% |
| Methionine | 0.042mg | 0.036mg | 0% |
| Phenylalanine | 0.098mg | 0.139mg | 0% |
| Valine | 0.114mg | 0.146mg | 0% |
| Histidine | 0.055mg | 0.082mg | 0% |
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:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more FatsFats | +520% |
| Contains more OtherOther | +183.3% |
| Contains more CarbsCarbs | +98.7% |
~equal in
Protein
~2.53g
~equal in
Water
~87.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.103 g
Polyunsaturated fat:
Poly. Fat
0.202 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +1044.4% |
| Contains more Poly. FatPolyunsaturated fat | +381% |
| Contains less Sat. FatSaturated fat | -80% |
