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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 from 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% 4.1% 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

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%

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 raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Bean raw Opinion
Calories 115kcal 347kcal Bean raw
Protein 2.7g 21.42g Bean raw
Fats 0.2g 1.23g Bean raw
Vitamin C 8mg 6.3mg Heart of palm
Net carbs 24.11g 47.05g Bean raw
Carbs 25.61g 62.55g Bean raw
Magnesium 10mg 176mg Bean raw
Calcium 18mg 113mg Bean raw
Potassium 1806mg 1393mg Heart of palm
Iron 1.69mg 5.07mg Bean raw
Sugar 17.16g 2.11g Bean raw
Fiber 1.5g 15.5g Bean raw
Copper 0.644mg 0.893mg Bean raw
Zinc 3.73mg 2.28mg Heart of palm
Starch 34.17g Bean raw
Phosphorus 140mg 411mg Bean raw
Sodium 14mg 12mg Bean raw
Vitamin A 68IU 0IU Heart of palm
Vitamin A 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.21mg Heart of palm
Manganese 1.148mg Bean raw
Selenium 0.7µg 27.9µg Bean raw
Vitamin B1 0.05mg 0.713mg Bean raw
Vitamin B2 0.18mg 0.212mg Bean raw
Vitamin B3 0.9mg 1.174mg Bean raw
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.81mg 0.474mg Heart of palm
Vitamin K 0µg 5.6µg Bean raw
Folate 24µg 525µg Bean raw
Choline 0mg 66.2mg Bean raw
Saturated Fat 0.046g 0.235g Heart of palm
Monounsaturated Fat 0.005g 0.229g Bean raw
Polyunsaturated fat 0.089g 0.407g Bean raw
Tryptophan 0.237mg Bean raw
Threonine 0.81mg Bean raw
Isoleucine 0.871mg Bean raw
Leucine 1.558mg Bean raw
Lysine 1.356mg Bean raw
Methionine 0.259mg Bean raw
Phenylalanine 1.095mg Bean raw
Valine 0.998mg Bean raw
Histidine 0.556mg Bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
Minerals Daily Need Coverage Score
62%
Heart of palm
131%
Bean raw

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 raw
Bean raw is lower in Sugar (difference - 15.05g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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 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.