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.
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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 | +35.6% |
| Contains more MagnesiumMagnesium | +1460% |
| Contains more CalciumCalcium | +605.6% |
| Contains more IronIron | +195.9% |
| Contains more CopperCopper | +23.3% |
| Contains more PhosphorusPhosphorus | +165.7% |
| Contains less SodiumSodium | -57.1% |
| Contains more SeleniumSelenium | +1714.3% |
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 B6Vitamin B6 | +162.1% |
| Contains more Vitamin B1Vitamin B1 | +1394% |
| Contains more Vitamin B2Vitamin B2 | +18.3% |
| Contains more Vitamin B3Vitamin B3 | +61.7% |
| Contains more FolateFolate | +2416.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 24µg | 604µg | 145% |
| Fiber | 1.5g | 24.7g | 93% |
| Vitamin B1 | 0.05mg | 0.747mg | 58% |
| Protein | 2.7g | 23.03g | 41% |
| Iron | 1.69mg | 5mg | 41% |
| Manganese | 0.92mg | 40% | |
| Vitamin B6 | 0.81mg | 0.309mg | 39% |
| Magnesium | 10mg | 156mg | 35% |
| Phosphorus | 140mg | 372mg | 33% |
| Selenium | 0.7µg | 12.7µg | 22% |
| Copper | 0.644mg | 0.794mg | 17% |
| Vitamin B5 | 0.748mg | 15% | |
| Potassium | 1806mg | 1332mg | 14% |
| Calories | 115kcal | 335kcal | 11% |
| Carbs | 25.61g | 60.05g | 11% |
| Calcium | 18mg | 127mg | 11% |
| Vitamin C | 8mg | 0mg | 9% |
| Polyunsaturated fat | 0.089g | 0.527g | 3% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B2 | 0.18mg | 0.213mg | 3% |
| Vitamin B3 | 0.9mg | 1.455mg | 3% |
| Fats | 0.2g | 1.23g | 2% |
| Zinc | 3.73mg | 3.63mg | 1% |
| Saturated fat | 0.046g | 0.316g | 1% |
| Net carbs | 24.11g | 35.35g | N/A |
| Sugar | 17.16g | N/A | |
| Sodium | 14mg | 6mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Monounsaturated fat | 0.005g | 0.106g | 0% |
| Tryptophan | 0.273mg | 0% | |
| Threonine | 0.969mg | 0% | |
| Isoleucine | 1.017mg | 0% | |
| Leucine | 1.838mg | 0% | |
| Lysine | 1.58mg | 0% | |
| Methionine | 0.346mg | 0% | |
| Phenylalanine | 1.245mg | 0% | |
| Valine | 1.205mg | 0% | |
| Histidine | 0.641mg | 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:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
| Contains more WaterWater | +460.9% |
| Contains more ProteinProtein | +753% |
| Contains more FatsFats | +515% |
| Contains more CarbsCarbs | +134.5% |
| Contains more OtherOther | +65.8% |
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
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
| Contains less Sat. FatSaturated fat | -85.4% |
| Contains more Mono. FatMonounsaturated fat | +2020% |
| Contains more Poly. FatPolyunsaturated fat | +492.1% |