Heart of palm vs. Beans — In-Depth Nutrition Comparison
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Differences between heart of palm and beans
- Heart of palm has more vitamin B6, copper, potassium, zinc, iron, and vitamin B2, while beans have more fiber, vitamin B1, selenium, and choline.
- Heart of palm's daily need coverage for vitamin B6 is 52% higher.
- Beans contain 6 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while beans contain 296mg.
The food types used in this comparison are Hearts of palm, raw and Beans, baked, canned, no salt added.
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 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% |
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 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 | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.81mg | 0.13mg | 52% |
| Copper | 0.644mg | 0.206mg | 49% |
| Potassium | 1806mg | 296mg | 44% |
| Zinc | 3.73mg | 1.4mg | 21% |
| Iron | 1.69mg | 0.29mg | 18% |
| Fiber | 1.5g | 5.5g | 16% |
| Vitamin B2 | 0.18mg | 0.06mg | 9% |
| Vitamin B1 | 0.05mg | 0.15mg | 8% |
| Selenium | 0.7µg | 4.5µg | 7% |
| Choline | 0mg | 30.8mg | 6% |
| Magnesium | 10mg | 32mg | 5% |
| Vitamin C | 8mg | 3.1mg | 5% |
| Phosphorus | 140mg | 104mg | 5% |
| Protein | 2.7g | 4.8g | 4% |
| Calcium | 18mg | 50mg | 3% |
| Vitamin B3 | 0.9mg | 0.43mg | 3% |
| Carbs | 25.61g | 20.49g | 2% |
| Vitamin E | 0.5mg | 0.15mg | 2% |
| Vitamin K | 0µg | 0.8µg | 1% |
| Calories | 115kcal | 105kcal | 1% |
| Polyunsaturated fat | 0.089g | 0.172g | 1% |
| Sodium | 14mg | 1mg | 1% |
| Fats | 0.2g | 0.4g | 0% |
| Net carbs | 24.11g | 14.99g | N/A |
| Sugar | 17.16g | 7.78g | N/A |
| Vitamin A | 3µg | 5µg | 0% |
| Folate | 24µg | 24µg | 0% |
| Saturated fat | 0.046g | 0.103g | 0% |
| Monounsaturated fat | 0.005g | 0.035g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
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
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
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% |
