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Heart of palm vs Adzuki bean - In-Depth Nutrition Comparison

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Summary of differences between Heart of palm and Adzuki bean

  • Heart of palm has more Vitamin B6 and Potassium, while Adzuki bean has more Folate, Copper, Fiber, Iron, Phosphorus, Vitamin B1, Magnesium and Zinc.
  • Adzuki bean covers your daily need of Folate 150% more than Heart of palm.
  • Heart of palm contains 2 times more Vitamin B6 than Adzuki bean. While Heart of palm contains 0.81mg of Vitamin B6, Adzuki bean contains only 0.351mg.

These are the specific foods used in this comparison Hearts of palm, raw and Beans, adzuki, mature seeds, raw.

Infographic

Heart of palm vs Adzuki 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 +44%
Contains more Iron +194.7%
Contains more Calcium +266.7%
Contains more Magnesium +1170%
Contains more Copper +69.9%
Contains more Zinc +35.1%
Contains more Phosphorus +172.1%
Contains less Sodium -64.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 187% 20% 111% 91% 365% 138% 164% 1%
Contains more Potassium +44%
Contains more Iron +194.7%
Contains more Calcium +266.7%
Contains more Magnesium +1170%
Contains more Copper +69.9%
Contains more Zinc +35.1%
Contains more Phosphorus +172.1%
Contains less Sodium -64.3%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +300%
Contains more Vitamin B6 +130.8%
Contains more Vitamin B1 +810%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +192.2%
Contains more Folate +2491.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 114% 51% 50% 89% 81% 0% 0% 467%
Contains more Vitamin C +∞%
Contains more Vitamin A +300%
Contains more Vitamin B6 +130.8%
Contains more Vitamin B1 +810%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B3 +192.2%
Contains more Folate +2491.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Heart of palm
71
Adzuki bean
Mineral Summary Score
77
Heart of palm
134
Adzuki 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 the food
Protein
16%
Heart of palm
119%
Adzuki bean
Carbohydrates
26%
Heart of palm
63%
Adzuki bean
Fats
1%
Heart of palm
2%
Adzuki bean

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.145g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)
Which food contains less Sugars?
Adzuki bean
Adzuki bean contains less Sugars (difference - 17.16g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Adzuki bean
Adzuki bean 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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Heart of palm Adzuki bean Opinion
Calories 115 329 Adzuki bean
Protein 2.7 19.87 Adzuki bean
Fats 0.2 0.53 Adzuki bean
Vitamin C 8 0 Heart of palm
Carbs 25.61 62.9 Adzuki bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.69 4.98 Adzuki bean
Calcium 18 66 Adzuki bean
Potassium 1806 1254 Heart of palm
Magnesium 10 127 Adzuki bean
Sugars 17.16 Adzuki bean
Fiber 1.5 12.7 Adzuki bean
Copper 0.644 1.094 Adzuki bean
Zinc 3.73 5.04 Adzuki bean
Starch
Phosphorus 140 381 Adzuki bean
Sodium 14 5 Adzuki bean
Vitamin A 68 17 Heart of palm
Vitamin E 0.5 Heart of palm
Vitamin D 0 0
Vitamin B1 0.05 0.455 Adzuki bean
Vitamin B2 0.18 0.22 Adzuki bean
Vitamin B3 0.9 2.63 Adzuki bean
Vitamin B5 1.471 Adzuki bean
Vitamin B6 0.81 0.351 Heart of palm
Vitamin B12 0 0
Vitamin K 0 Heart of palm
Folate 24 622 Adzuki bean
Trans Fat 0 0
Saturated Fat 0.046 0.191 Heart of palm
Monounsaturated Fat 0.005 0.05 Adzuki bean
Polyunsaturated fat 0.089 0.113 Adzuki bean
Tryptophan 0.191 Adzuki bean
Threonine 0.674 Adzuki bean
Isoleucine 0.791 Adzuki bean
Leucine 1.668 Adzuki bean
Lysine 1.497 Adzuki bean
Methionine 0.21 Adzuki bean
Phenylalanine 1.052 Adzuki bean
Valine 1.023 Adzuki bean
Histidine 0.524 Adzuki bean
Fructose

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 of 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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.