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Heart of palm vs Bean - In-Depth Nutrition Comparison

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The main differences between Heart of palm and Bean

  • Heart of palm has more Vitamin B6, and Zinc, however Bean has more Folate, Fiber, Vitamin B1, Selenium, Iron, Magnesium, Phosphorus, and Copper.
  • Daily need coverage for Folate from Bean is 125% higher.
  • Bean has 2 times less Vitamin B6 than Heart of palm. Heart of palm has 0.81mg of Vitamin B6, while Bean has 0.474mg.

Food types used in this article are Hearts of palm, raw and Beans, pinto, mature seeds, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +29.6%
Contains more Zinc +63.6%
Contains more Calcium +527.8%
Contains more Iron +200%
Contains more Magnesium +1660%
Contains more Phosphorus +193.6%
Contains less Sodium -14.3%
Contains more Copper +38.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Potassium +29.6%
Contains more Zinc +63.6%
Contains more Calcium +527.8%
Contains more Iron +200%
Contains more Magnesium +1660%
Contains more Phosphorus +193.6%
Contains less Sodium -14.3%
Contains more Copper +38.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin C +27%
Contains more Vitamin B6 +70.9%
Contains more Vitamin B1 +1326%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +30.4%
Contains more Folate +2087.5%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin C +27%
Contains more Vitamin B6 +70.9%
Contains more Vitamin B1 +1326%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +30.4%
Contains more Folate +2087.5%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Heart of palm Bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Bean Opinion
Net carbs 24.11g 47.05g Bean
Protein 2.7g 21.42g Bean
Fats 0.2g 1.23g Bean
Carbs 25.61g 62.55g Bean
Calories 115kcal 347kcal Bean
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar 17.16g 2.11g Bean
Fiber 1.5g 15.5g Bean
Calcium 18mg 113mg Bean
Iron 1.69mg 5.07mg Bean
Magnesium 10mg 176mg Bean
Phosphorus 140mg 411mg Bean
Potassium 1806mg 1393mg Heart of palm
Sodium 14mg 12mg Bean
Zinc 3.73mg 2.28mg Heart of palm
Copper 0.644mg 0.893mg Bean
Vitamin A 68IU 0IU Heart of palm
Vitamin E 0.5mg 0.21mg Heart of palm
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 6.3mg Heart of palm
Vitamin B1 0.05mg 0.713mg Bean
Vitamin B2 0.18mg 0.212mg Bean
Vitamin B3 0.9mg 1.174mg Bean
Vitamin B5 mg 0.785mg Bean
Vitamin B6 0.81mg 0.474mg Heart of palm
Folate 24µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 0µg 5.6µg Bean
Tryptophan mg 0.237mg Bean
Threonine mg 0.81mg Bean
Isoleucine mg 0.871mg Bean
Leucine mg 1.558mg Bean
Lysine mg 1.356mg Bean
Methionine mg 0.259mg Bean
Phenylalanine mg 1.095mg Bean
Valine mg 0.998mg Bean
Histidine mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.046g 0.235g Heart of palm
Monounsaturated Fat 0.005g 0.229g Bean
Polyunsaturated fat 0.089g 0.407g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Heart of palm
70
Bean
Mineral Summary Score
77
Heart of palm
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Heart of palm
129%
Bean
Carbohydrates
26%
Heart of palm
63%
Bean
Fats
1%
Heart of palm
6%
Bean

Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.189g)
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 lower in Sugar?
Bean
Bean is lower in Sugar (difference - 15.05g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/175199/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.