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Heart of palm vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Differences between Heart of palm and Cranberry bean raw

  • Heart of palm has more Vitamin B6, and Potassium, while Cranberry bean raw has more Folate, Fiber, Vitamin B1, Iron, Magnesium, Phosphorus, Selenium, and Copper.
  • Cranberry bean raw's daily need coverage for Folate is 145% higher.
  • Cranberry bean raw contains 3 times less Vitamin B6 than Heart of palm. Heart of palm contains 0.81mg of Vitamin B6, while Cranberry bean raw 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 raw 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.
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%
Contains more Selenium +1714.3%
Equal in Zinc - 3.63
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
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%
Contains more Selenium +1714.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +460.9%
Contains more Protein +753%
Contains more Fats +515%
Contains more Carbs +134.5%
Contains more Other +65.8%
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Water +460.9%
Contains more Protein +753%
Contains more Fats +515%
Contains more Carbs +134.5%
Contains more Other +65.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +2020%
Contains more Polyunsaturated fat +492.1%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains less Saturated Fat -85.4%
Contains more Monounsaturated Fat +2020%
Contains more Polyunsaturated fat +492.1%

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

All nutrients comparison - raw data values

Nutrient Heart of palm Cranberry bean raw Opinion
Net carbs 24.11g 35.35g Cranberry bean raw
Protein 2.7g 23.03g Cranberry bean raw
Fats 0.2g 1.23g Cranberry bean raw
Carbs 25.61g 60.05g Cranberry bean raw
Calories 115kcal 335kcal Cranberry bean raw
Sugar 17.16g Cranberry bean raw
Fiber 1.5g 24.7g Cranberry bean raw
Calcium 18mg 127mg Cranberry bean raw
Iron 1.69mg 5mg Cranberry bean raw
Magnesium 10mg 156mg Cranberry bean raw
Phosphorus 140mg 372mg Cranberry bean raw
Potassium 1806mg 1332mg Heart of palm
Sodium 14mg 6mg Cranberry bean raw
Zinc 3.73mg 3.63mg Heart of palm
Copper 0.644mg 0.794mg Cranberry bean raw
Manganese 0.92mg Cranberry bean raw
Selenium 0.7µg 12.7µg Cranberry bean raw
Vitamin A 68IU 2IU Heart of palm
Vitamin A RAE 3µg 0µg Heart of palm
Vitamin E 0.5mg Heart of palm
Vitamin C 8mg 0mg Heart of palm
Vitamin B1 0.05mg 0.747mg Cranberry bean raw
Vitamin B2 0.18mg 0.213mg Cranberry bean raw
Vitamin B3 0.9mg 1.455mg Cranberry bean raw
Vitamin B5 0.748mg Cranberry bean raw
Vitamin B6 0.81mg 0.309mg Heart of palm
Folate 24µg 604µg Cranberry bean raw
Tryptophan 0.273mg Cranberry bean raw
Threonine 0.969mg Cranberry bean raw
Isoleucine 1.017mg Cranberry bean raw
Leucine 1.838mg Cranberry bean raw
Lysine 1.58mg Cranberry bean raw
Methionine 0.346mg Cranberry bean raw
Phenylalanine 1.245mg Cranberry bean raw
Valine 1.205mg Cranberry bean raw
Histidine 0.641mg Cranberry bean raw
Saturated Fat 0.046g 0.316g Heart of palm
Monounsaturated Fat 0.005g 0.106g Cranberry bean raw
Polyunsaturated fat 0.089g 0.527g Cranberry bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Cranberry bean raw
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
24%
Heart of palm
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
62%
Heart of palm
117%
Cranberry bean raw

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 raw
Cranberry bean raw is lower in Sugar (difference - 17.16g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw 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. Cranberry bean raw - 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.