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.
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 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% |
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% |
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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| Rich in vitamins |
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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 | ||
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% |
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%
12%
Minerals Daily Need Coverage Score
52%
19%
Comparison summary
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 422mg)
Which food is lower in Saturated fat?
Yardlong beans is lower in Saturated fat (difference - 0.104g)
Which food is richer in vitamins?
Yardlong beans is relatively richer in vitamins
Which food is lower in glycemic index?
Hearts of palm is lower in glycemic index (difference - 86)
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?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)