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

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Differences between Heart of palm and Cranberry bean

  • Heart of palm has more Vitamin B6 and Potassium, while Cranberry bean has more Folate, Fiber, Vitamin B1, Iron, Magnesium, Phosphorus, Selenium and Copper.
  • Cranberry bean's daily need coverage for Folate is 145% higher.
  • Cranberry bean contains 3 times less Vitamin B6 than Heart of palm. Heart of palm contains 0.81mg of Vitamin B6, while Cranberry bean contains 0.309mg.

The food types used in this comparison are Hearts of palm, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Heart of palm vs Cranberry 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
Heart of palm
Heart of palm
2
:
6
Cranberry bean
Cranberry bean
Contains more Potassium +35.6%
Contains more Iron +195.9%
Contains more Calcium +605.6%
Contains more Magnesium +1460%
Contains more Copper +23.3%
Contains more Phosphorus +165.7%
Contains less Sodium -57.1%
Equal in Zinc - 3.63
Heart of palm
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Cranberry bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 188% 39% 118% 112% 265% 99% 160% 1%
Contains more Potassium +35.6%
Contains more Iron +195.9%
Contains more Calcium +605.6%
Contains more Magnesium +1460%
Contains more Copper +23.3%
Contains more Phosphorus +165.7%
Contains less Sodium -57.1%
Equal in Zinc - 3.63

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
Heart of palm
Heart of palm
5
:
5
Cranberry bean
Cranberry bean
Contains more Vitamin C +∞%
Contains more Vitamin A +3300%
Contains more Vitamin B6 +162.1%
Contains more Vitamin B1 +1394%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B3 +61.7%
Contains more Folate +2416.7%
Heart of palm
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%
Cranberry bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 0% 187% 50% 28% 45% 72% 0% 0% 453%
Contains more Vitamin C +∞%
Contains more Vitamin A +3300%
Contains more Vitamin B6 +162.1%
Contains more Vitamin B1 +1394%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B3 +61.7%
Contains more Folate +2416.7%

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
69
Cranberry bean
Mineral Summary Score
77
Heart of palm
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
26%
Heart of palm
60%
Cranberry bean
Fats
1%
Heart of palm
6%
Cranberry 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 Cranberry bean
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals 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 Cranberry 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 - 0.27g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 3)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.4)
Which food contains less Sugars?
Cranberry bean
Cranberry bean contains less Sugars (difference - 17.16g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Cranberry bean Opinion
Calories 115 335 Cranberry bean
Protein 2.7 23.03 Cranberry bean
Fats 0.2 1.23 Cranberry bean
Vitamin C 8 0 Heart of palm
Carbs 25.61 60.05 Cranberry bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.69 5 Cranberry bean
Calcium 18 127 Cranberry bean
Potassium 1806 1332 Heart of palm
Magnesium 10 156 Cranberry bean
Sugars 17.16 Cranberry bean
Fiber 1.5 24.7 Cranberry bean
Copper 0.644 0.794 Cranberry bean
Zinc 3.73 3.63 Heart of palm
Starch
Phosphorus 140 372 Cranberry bean
Sodium 14 6 Cranberry bean
Vitamin A 68 2 Heart of palm
Vitamin E 0.5 Heart of palm
Vitamin D 0 0
Vitamin B1 0.05 0.747 Cranberry bean
Vitamin B2 0.18 0.213 Cranberry bean
Vitamin B3 0.9 1.455 Cranberry bean
Vitamin B5 0.748 Cranberry bean
Vitamin B6 0.81 0.309 Heart of palm
Vitamin B12 0 0
Vitamin K 0 Heart of palm
Folate 24 604 Cranberry bean
Trans Fat 0 0
Saturated Fat 0.046 0.316 Heart of palm
Monounsaturated Fat 0.005 0.106 Cranberry bean
Polyunsaturated fat 0.089 0.527 Cranberry bean
Tryptophan 0.273 Cranberry bean
Threonine 0.969 Cranberry bean
Isoleucine 1.017 Cranberry bean
Leucine 1.838 Cranberry bean
Lysine 1.58 Cranberry bean
Methionine 0.346 Cranberry bean
Phenylalanine 1.245 Cranberry bean
Valine 1.205 Cranberry bean
Histidine 0.641 Cranberry bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately 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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.