Heart of palm vs. Cranberry beans — In-Depth Nutrition Comparison
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Important differences between heart of palm and cranberry beans
- Heart of palm has more vitamin B6, copper, potassium, zinc, vitamin C, and vitamin B2; however, cranberry beans is richer in folate, fiber, vitamin B1, and magnesium.
- Heart of palm's daily need coverage for vitamin B6 is 56% more.
The food varieties used in the comparison are Hearts of palm, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +366.7% |
| Contains more CopperCopper | +178.8% |
| Contains more ZincZinc | +227.2% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +177.8% |
| Contains more IronIron | +23.7% |
| Contains less SodiumSodium | -92.9% |
| Contains more SeleniumSelenium | +85.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +160.9% |
| Contains more Vitamin B3Vitamin B3 | +74.8% |
| Contains more Vitamin B6Vitamin B6 | +900% |
| Contains more Vitamin B1Vitamin B1 | +320% |
| Contains more FolateFolate | +762.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.81mg | 0.081mg | 56% |
| Copper | 0.644mg | 0.231mg | 46% |
| Folate | 24µg | 207µg | 46% |
| Potassium | 1806mg | 387mg | 42% |
| Fiber | 1.5g | 8.6g | 28% |
| Zinc | 3.73mg | 1.14mg | 24% |
| Manganese | 0.37mg | 16% | |
| Vitamin B1 | 0.05mg | 0.21mg | 13% |
| Protein | 2.7g | 9.34g | 13% |
| Magnesium | 10mg | 50mg | 10% |
| Vitamin C | 8mg | 0mg | 9% |
| Vitamin B2 | 0.18mg | 0.069mg | 9% |
| Iron | 1.69mg | 2.09mg | 5% |
| Vitamin B5 | 0.24mg | 5% | |
| Calcium | 18mg | 50mg | 3% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B3 | 0.9mg | 0.515mg | 2% |
| Polyunsaturated fat | 0.089g | 0.199g | 1% |
| Calories | 115kcal | 136kcal | 1% |
| Selenium | 0.7µg | 1.3µg | 1% |
| Sodium | 14mg | 1mg | 1% |
| Phosphorus | 140mg | 135mg | 1% |
| Fats | 0.2g | 0.46g | 0% |
| Carbs | 25.61g | 24.46g | 0% |
| Net carbs | 24.11g | 15.86g | N/A |
| Sugar | 17.16g | N/A | |
| Vitamin A | 3µg | 0% | |
| Saturated fat | 0.046g | 0.119g | 0% |
| Monounsaturated fat | 0.005g | 0.04g | 0% |
| Tryptophan | 0.111mg | 0% | |
| Threonine | 0.393mg | 0% | |
| Isoleucine | 0.412mg | 0% | |
| Leucine | 0.746mg | 0% | |
| Lysine | 0.641mg | 0% | |
| Methionine | 0.14mg | 0% | |
| Phenylalanine | 0.505mg | 0% | |
| Valine | 0.489mg | 0% | |
| Histidine | 0.26mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
9.34 g
Fats:
0.46 g
Carbs:
24.46 g
Water:
64.65 g
Other:
1.09 g
| Contains more OtherOther | +82.6% |
| Contains more ProteinProtein | +245.9% |
| Contains more FatsFats | +130% |
~equal in
Carbs
~24.46g
~equal in
Water
~64.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.119 g
Monounsaturated fat:
Mono. Fat
0.04 g
Polyunsaturated fat:
Poly. Fat
0.199 g
| Contains less Sat. FatSaturated fat | -61.3% |
| Contains more Mono. FatMonounsaturated fat | +700% |
| Contains more Poly. FatPolyunsaturated fat | +123.6% |
