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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.
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%
Contains more Selenium +3885.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
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%
Contains more Selenium +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.
:
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +513.4%
Contains more Protein +693.3%
Contains more Fats +515%
Contains more Carbs +144.2%
Contains more Other +74.4%
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 Water +513.4%
Contains more Protein +693.3%
Contains more Fats +515%
Contains more Carbs +144.2%
Contains more Other +74.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.4%
Contains more Monounsaturated Fat +4480%
Contains more Polyunsaturated fat +357.3%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -80.4%
Contains more Monounsaturated Fat +4480%
Contains more Polyunsaturated 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
Net carbs 24.11g 47.05g Bean raw
Protein 2.7g 21.42g Bean raw
Fats 0.2g 1.23g Bean raw
Carbs 25.61g 62.55g Bean raw
Calories 115kcal 347kcal Bean raw
Starch 34.17g Bean raw
Sugar 17.16g 2.11g Bean raw
Fiber 1.5g 15.5g Bean raw
Calcium 18mg 113mg Bean raw
Iron 1.69mg 5.07mg Bean raw
Magnesium 10mg 176mg Bean raw
Phosphorus 140mg 411mg Bean raw
Potassium 1806mg 1393mg Heart of palm
Sodium 14mg 12mg Bean raw
Zinc 3.73mg 2.28mg Heart of palm
Copper 0.644mg 0.893mg Bean raw
Manganese 1.148mg Bean raw
Selenium 0.7µg 27.9µg Bean raw
Vitamin A 68IU 0IU Heart of palm
Vitamin A RAE 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.21mg Heart of palm
Vitamin C 8mg 6.3mg Heart of palm
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
Folate 24µg 525µg Bean raw
Vitamin K 0µg 5.6µg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Heart of palm
70%
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.