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Heart of palm vs. Bean — In-Depth Nutrition Comparison

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Differences between Heart of palm and Bean

  • Heart of palm has more Vitamin B6, Copper, Potassium, Zinc, Iron, and Vitamin B2, while Bean has more Fiber, Vitamin B1, Selenium, and Choline.
  • Heart of palm's daily need coverage for Vitamin B6 is 52% higher.
  • Bean contains 6 times less Potassium than Heart of palm. Heart of palm contains 1806mg of Potassium, while Bean contains 296mg.

The food types used in this comparison are Hearts of palm, raw and Beans, baked, canned, no salt added.

Infographic

Heart of palm vs Bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Bean
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more PotassiumPotassium +510.1%
Contains more IronIron +482.8%
Contains more CopperCopper +212.6%
Contains more ZincZinc +166.4%
Contains more PhosphorusPhosphorus +34.6%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +177.8%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +542.9%
~equal in Manganese ~mg

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 27% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Bean
4
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +158.1%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +109.3%
Contains more Vitamin B6Vitamin B6 +523.1%
Contains more Vitamin AVitamin A +55.9%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~24µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Bean
3
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more CarbsCarbs +25%
Contains more OtherOther +16.4%
Contains more ProteinProtein +77.8%
Contains more FatsFats +100%
~equal in Water ~72.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated Fat: Sat. Fat 0.046 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Bean
2
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated Fat -55.3%
Contains more Mono. FatMonounsaturated Fat +600%
Contains more Poly. FatPolyunsaturated fat +93.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Bean
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Bean Opinion
Calories 115kcal 105kcal Heart of palm
Protein 2.7g 4.8g Bean
Fats 0.2g 0.4g Bean
Vitamin C 8mg 3.1mg Heart of palm
Net carbs 24.11g 14.99g Heart of palm
Carbs 25.61g 20.49g Heart of palm
Magnesium 10mg 32mg Bean
Calcium 18mg 50mg Bean
Potassium 1806mg 296mg Heart of palm
Iron 1.69mg 0.29mg Heart of palm
Sugar 17.16g 7.78g Bean
Fiber 1.5g 5.5g Bean
Copper 0.644mg 0.206mg Heart of palm
Zinc 3.73mg 1.4mg Heart of palm
Phosphorus 140mg 104mg Heart of palm
Sodium 14mg 1mg Bean
Vitamin A 68IU 106IU Bean
Vitamin A 3µg 5µg Bean
Vitamin E 0.5mg 0.15mg Heart of palm
Selenium 0.7µg 4.5µg Bean
Vitamin B1 0.05mg 0.15mg Bean
Vitamin B2 0.18mg 0.06mg Heart of palm
Vitamin B3 0.9mg 0.43mg Heart of palm
Vitamin B6 0.81mg 0.13mg Heart of palm
Vitamin K 0µg 0.8µg Bean
Folate 24µg 24µg
Choline 0mg 30.8mg Bean
Saturated Fat 0.046g 0.103g Heart of palm
Monounsaturated Fat 0.005g 0.035g Bean
Polyunsaturated fat 0.089g 0.172g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Bean
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
24%
Heart of palm
11%
Bean
Minerals Daily Need Coverage Score
62%
Heart of palm
25%
Bean

Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 1)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.5)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (difference - 9.38g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.