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  6. Heart of palm vs. Bean raw

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

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The main differences between heart of palm and bean raw

  • Heart of palm has more vitamin B6 and zinc; however, bean raw has more folate, fiber, vitamin B1, selenium, iron, magnesium, phosphorus, and copper.
  • Daily need coverage for folate for bean raw is 125% higher.
  • Bean raw has 2 times less vitamin B6 than heart of palm. Heart of palm has 0.81mg of vitamin B6, while bean raw 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 raw 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more PotassiumPotassium +29.6%
Contains more ZincZinc +63.6%
Contains more MagnesiumMagnesium +1660%
Contains more CalciumCalcium +527.8%
Contains more IronIron +200%
Contains more CopperCopper +38.7%
Contains more PhosphorusPhosphorus +193.6%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +3885.7%

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% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +27%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B6Vitamin B6 +70.9%
Contains more Vitamin B1Vitamin B1 +1326%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2087.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Bean raw DV% diff.
Folate 24µg 525µg 125%
Fiber 1.5g 15.5g 56%
Vitamin B1 0.05mg 0.713mg 55%
Manganese 1.148mg 50%
Selenium 0.7µg 27.9µg 49%
Iron 1.69mg 5.07mg 42%
Magnesium 10mg 176mg 40%
Phosphorus 140mg 411mg 39%
Protein 2.7g 21.42g 37%
Copper 0.644mg 0.893mg 28%
Vitamin B6 0.81mg 0.474mg 26%
Vitamin B5 0.785mg 16%
Starch 34.17g 14%
Zinc 3.73mg 2.28mg 13%
Choline 0mg 66.2mg 12%
Calories 115kcal 347kcal 12%
Carbs 25.61g 62.55g 12%
Potassium 1806mg 1393mg 12%
Calcium 18mg 113mg 10%
Vitamin K 0µg 5.6µg 5%
Fats 0.2g 1.23g 2%
Vitamin E 0.5mg 0.21mg 2%
Vitamin B2 0.18mg 0.212mg 2%
Vitamin B3 0.9mg 1.174mg 2%
Vitamin C 8mg 6.3mg 2%
Polyunsaturated fat 0.089g 0.407g 2%
Monounsaturated fat 0.005g 0.229g 1%
Saturated fat 0.046g 0.235g 1%
Net carbs 24.11g 47.05g N/A
Sugar 17.16g 2.11g N/A
Sodium 14mg 12mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.237mg 0%
Threonine 0.81mg 0%
Isoleucine 0.871mg 0%
Leucine 1.558mg 0%
Lysine 1.356mg 0%
Methionine 0.259mg 0%
Phenylalanine 1.095mg 0%
Valine 0.998mg 0%
Histidine 0.556mg 0%

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more WaterWater +513.4%
Contains more ProteinProtein +693.3%
Contains more FatsFats +515%
Contains more CarbsCarbs +144.2%
Contains more OtherOther +74.4%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +4480%
Contains more Poly. FatPolyunsaturated fat +357.3%

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 raw - 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.