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  6. Hearts of palm vs. Yardlong beans

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, 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

Hearts of palm vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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.
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 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.024mg
~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
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 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
30% 24% 46%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
34% 12% 55%
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.
Hearts of palm Yardlong beans
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hearts of palm Yardlong 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
14%
Yardlong beans
Minerals Daily Need Coverage Score
52%
Hearts of palm
19%
Yardlong beans

Comparison summary

Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 422mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.104g)
Which food is richer in vitamins?
Yardlong beans
Yardlong beans 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 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 ($)

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 beans - 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.