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  6. Heart of palm vs. Adzuki bean

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
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.
Heart of palm
Heart of palm
1
:
9
Adzuki bean
Adzuki bean
Contains more Potassium +44%
Contains more Calcium +266.7%
Contains more Iron +194.7%
Contains more Magnesium +1170%
Contains more Phosphorus +172.1%
Contains less Sodium -64.3%
Contains more Zinc +35.1%
Contains more Copper +69.9%
Contains more Selenium +342.9%
Heart of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Adzuki bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Contains more Potassium +44%
Contains more Calcium +266.7%
Contains more Iron +194.7%
Contains more Magnesium +1170%
Contains more Phosphorus +172.1%
Contains less Sodium -64.3%
Contains more Zinc +35.1%
Contains more Copper +69.9%
Contains more Selenium +342.9%

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.
Heart of palm
Heart of palm
5
:
5
Adzuki bean
Adzuki bean
Contains more Vitamin A +300%
Contains more Vitamin C +∞%
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%
Heart of palm
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%
Adzuki bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
Contains more Vitamin A +300%
Contains more Vitamin C +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Heart of palm
Heart of palm
1
:
4
Adzuki bean
Adzuki bean
Contains more Water +417.1%
Contains more Protein +635.9%
Contains more Fats +165%
Contains more Carbs +145.6%
Contains more Other +63.8%
Heart of palm
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Adzuki bean
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more Water +417.1%
Contains more Protein +635.9%
Contains more Fats +165%
Contains more Carbs +145.6%
Contains more Other +63.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Heart of palm
Heart of palm
1
:
2
Adzuki bean
Adzuki bean
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +27%
Heart of palm
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Adzuki bean
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +27%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Adzuki bean Opinion
Net carbs 24.11g 50.2g Adzuki bean
Protein 2.7g 19.87g Adzuki bean
Fats 0.2g 0.53g Adzuki bean
Carbs 25.61g 62.9g Adzuki bean
Calories 115kcal 329kcal Adzuki bean
Sugar 17.16g Adzuki bean
Fiber 1.5g 12.7g Adzuki bean
Calcium 18mg 66mg Adzuki bean
Iron 1.69mg 4.98mg Adzuki bean
Magnesium 10mg 127mg Adzuki bean
Phosphorus 140mg 381mg Adzuki bean
Potassium 1806mg 1254mg Heart of palm
Sodium 14mg 5mg Adzuki bean
Zinc 3.73mg 5.04mg Adzuki bean
Copper 0.644mg 1.094mg Adzuki bean
Manganese 1.73mg Adzuki bean
Selenium 0.7µg 3.1µg Adzuki bean
Vitamin A 68IU 17IU Heart of palm
Vitamin A RAE 3µg 1µg Heart of palm
Vitamin E 0.5mg Heart of palm
Vitamin C 8mg 0mg Heart of palm
Vitamin B1 0.05mg 0.455mg Adzuki bean
Vitamin B2 0.18mg 0.22mg Adzuki bean
Vitamin B3 0.9mg 2.63mg Adzuki bean
Vitamin B5 1.471mg Adzuki bean
Vitamin B6 0.81mg 0.351mg Heart of palm
Folate 24µg 622µg Adzuki bean
Tryptophan 0.191mg Adzuki bean
Threonine 0.674mg Adzuki bean
Isoleucine 0.791mg Adzuki bean
Leucine 1.668mg Adzuki bean
Lysine 1.497mg Adzuki bean
Methionine 0.21mg Adzuki bean
Phenylalanine 1.052mg Adzuki bean
Valine 1.023mg Adzuki bean
Histidine 0.524mg Adzuki bean
Saturated Fat 0.046g 0.191g Heart of palm
Monounsaturated Fat 0.005g 0.05g Adzuki bean
Polyunsaturated fat 0.089g 0.113g Adzuki bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Adzuki bean
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
71%
Adzuki bean
Minerals Daily Need Coverage Score
62%
Heart of palm
132%
Adzuki bean

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 is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (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 - 3)
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 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. 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.