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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
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" 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 Calcium +605.6%
Contains more Iron +195.9%
Contains more Magnesium +1460%
Contains more Phosphorus +165.7%
Contains less Sodium -57.1%
Contains more Copper +23.3%
Equal in Zinc - 3.63
Heart of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
Cranberry bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Potassium +35.6%
Contains more Calcium +605.6%
Contains more Iron +195.9%
Contains more Magnesium +1460%
Contains more Phosphorus +165.7%
Contains less Sodium -57.1%
Contains more Copper +23.3%
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 A +3300%
Contains more Vitamin C +∞%
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 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%
Cranberry bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +3300%
Contains more Vitamin C +∞%
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%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Cranberry bean Opinion
Net carbs 24.11g 35.35g Cranberry bean
Protein 2.7g 23.03g Cranberry bean
Fats 0.2g 1.23g Cranberry bean
Carbs 25.61g 60.05g Cranberry bean
Calories 115kcal 335kcal Cranberry bean
Starch g g
Fructose g g
Sugar 17.16g g Cranberry bean
Fiber 1.5g 24.7g Cranberry bean
Calcium 18mg 127mg Cranberry bean
Iron 1.69mg 5mg Cranberry bean
Magnesium 10mg 156mg Cranberry bean
Phosphorus 140mg 372mg Cranberry bean
Potassium 1806mg 1332mg Heart of palm
Sodium 14mg 6mg Cranberry bean
Zinc 3.73mg 3.63mg Heart of palm
Copper 0.644mg 0.794mg Cranberry bean
Vitamin A 68IU 2IU Heart of palm
Vitamin E 0.5mg mg Heart of palm
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 0mg Heart of palm
Vitamin B1 0.05mg 0.747mg Cranberry bean
Vitamin B2 0.18mg 0.213mg Cranberry bean
Vitamin B3 0.9mg 1.455mg Cranberry bean
Vitamin B5 mg 0.748mg Cranberry bean
Vitamin B6 0.81mg 0.309mg Heart of palm
Folate 24µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Heart of palm
Tryptophan mg 0.273mg Cranberry bean
Threonine mg 0.969mg Cranberry bean
Isoleucine mg 1.017mg Cranberry bean
Leucine mg 1.838mg Cranberry bean
Lysine mg 1.58mg Cranberry bean
Methionine mg 0.346mg Cranberry bean
Phenylalanine mg 1.245mg Cranberry bean
Valine mg 1.205mg Cranberry bean
Histidine mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.046g 0.316g Heart of palm
Monounsaturated Fat 0.005g 0.106g Cranberry bean
Polyunsaturated fat 0.089g 0.527g Cranberry bean

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

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 is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (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 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.
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

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 to 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.