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  6. Hearts of palm vs. Yardlong bean (Asparagus bean)

Hearts of palm vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Differences between Hearts of palm and Yardlong bean (Asparagus bean)

  • Hearts of palm are higher in Manganese, Iron, Copper, and Zinc, however, Yardlong bean (Asparagus bean) is richer in Vitamin C, and Vitamin B1.
  • Hearts of palm' daily need coverage for Manganese is 52% higher.
  • Hearts of palm have 107 times more Sodium than Yardlong bean (Asparagus bean). While Hearts of palm have 426mg of Sodium, Yardlong bean (Asparagus bean) has only 4mg.

The food types used in this comparison are Hearts of palm, canned and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Hearts of palm vs Yardlong bean (Asparagus bean) 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.
Hearts of palm
Hearts of palm
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +31.8%
Contains more Iron +219.4%
Contains more Phosphorus +14%
Contains more Zinc +219.4%
Contains more Copper +183%
Contains more Manganese +593.5%
Contains more Magnesium +10.5%
Contains more Potassium +63.8%
Contains less Sodium -99.1%
Contains more Selenium +114.3%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +31.8%
Contains more Iron +219.4%
Contains more Phosphorus +14%
Contains more Zinc +219.4%
Contains more Copper +183%
Contains more Manganese +593.5%
Contains more Magnesium +10.5%
Contains more Potassium +63.8%
Contains less Sodium -99.1%
Contains more Selenium +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.
Hearts of palm
Hearts of palm
1
:
7
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B5 +147.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +105.1%
Contains more Vitamin B1 +672.7%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +44.2%
Contains more Folate +15.4%
Equal in Vitamin B6 - 0.024
Hearts of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B5 +147.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +105.1%
Contains more Vitamin B1 +672.7%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +44.2%
Contains more Folate +15.4%
Equal in Vitamin B6 - 0.024

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hearts of palm
Hearts of palm
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +520%
Contains more Other +183.3%
Contains more Carbs +98.7%
Equal in Protein - 2.53
Equal in Water - 87.47
Hearts of palm
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Fats +520%
Contains more Other +183.3%
Contains more Carbs +98.7%
Equal in Protein - 2.53
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hearts of palm
Hearts of palm
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +1044.4%
Contains more Polyunsaturated fat +381%
Contains less Saturated Fat -80%
Hearts of palm
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +1044.4%
Contains more Polyunsaturated fat +381%
Contains less Saturated Fat -80%

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 Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Hearts of palm Yardlong bean (Asparagus bean) Opinion
Net carbs 2.22g 9.18g Yardlong bean (Asparagus bean)
Protein 2.52g 2.53g Yardlong bean (Asparagus bean)
Fats 0.62g 0.1g Hearts of palm
Carbs 4.62g 9.18g Yardlong bean (Asparagus bean)
Calories 28kcal 47kcal Yardlong bean (Asparagus bean)
Fiber 2.4g Hearts of palm
Calcium 58mg 44mg Hearts of palm
Iron 3.13mg 0.98mg Hearts of palm
Magnesium 38mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 65mg 57mg Hearts of palm
Potassium 177mg 290mg Yardlong bean (Asparagus bean)
Sodium 426mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.15mg 0.36mg Hearts of palm
Copper 0.133mg 0.047mg Hearts of palm
Manganese 1.394mg 0.201mg Hearts of palm
Selenium 0.7µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin C 7.9mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.011mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.057mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.437mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.126mg 0.051mg Hearts of palm
Vitamin B6 0.022mg 0.024mg Yardlong bean (Asparagus bean)
Folate 39µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.023mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.097mg 0.094mg Hearts of palm
Isoleucine 0.101mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.169mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.091mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.042mg 0.036mg Hearts of palm
Phenylalanine 0.098mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.114mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.055mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.13g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.103g 0.009g Hearts of palm
Polyunsaturated fat 0.202g 0.042g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Hearts of palm
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
52%
Hearts of palm
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 422mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.104g)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in vitamins
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.