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

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How are Heart of palm and Kidney bean different?

  • Heart of palm is higher in Vitamin B6, however Kidney bean is richer in Fiber, Folate, Iron, Vitamin B1, Phosphorus, Copper, Magnesium, Vitamin K and Calcium.
  • Daily need coverage for Fiber from Kidney bean is 94% higher.
  • Heart of palm contains 2 times more Vitamin B6 than Kidney bean. While Heart of palm contains 0.81mg of Vitamin B6, Kidney bean contains only 0.397mg.

Hearts of palm, raw and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Heart of palm vs Kidney 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
3
:
5
Kidney bean
Kidney bean
Contains more Potassium +28.4%
Contains more Zinc +33.7%
Contains less Sodium -41.7%
Contains more Iron +385.2%
Contains more Calcium +694.4%
Contains more Magnesium +1300%
Contains more Copper +48.8%
Contains more Phosphorus +190.7%
Heart of palm
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Kidney bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Potassium +28.4%
Contains more Zinc +33.7%
Contains less Sodium -41.7%
Contains more Iron +385.2%
Contains more Calcium +694.4%
Contains more Magnesium +1300%
Contains more Copper +48.8%
Contains more Phosphorus +190.7%

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
4
:
6
Kidney bean
Kidney bean
Contains more Vitamin C +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B6 +104%
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +128.9%
Contains more Vitamin K +∞%
Contains more Folate +1541.7%
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%
Kidney bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin C +77.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +127.3%
Contains more Vitamin B6 +104%
Contains more Vitamin B1 +958%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +128.9%
Contains more Vitamin K +∞%
Contains more Folate +1541.7%

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
60
Kidney bean
Mineral Summary Score
77
Heart of palm
143
Kidney 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
141%
Kidney bean
Carbohydrates
26%
Heart of palm
60%
Kidney bean
Fats
1%
Heart of palm
4%
Kidney 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 Kidney bean
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol 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 Kidney 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 contains less Sugars?
Kidney bean
Kidney bean contains less Sugars (difference - 14.93g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.074g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 Kidney bean Opinion
Calories 115 333 Kidney bean
Protein 2.7 23.58 Kidney bean
Fats 0.2 0.83 Kidney bean
Vitamin C 8 4.5 Heart of palm
Carbs 25.61 60.01 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.69 8.2 Kidney bean
Calcium 18 143 Kidney bean
Potassium 1806 1406 Heart of palm
Magnesium 10 140 Kidney bean
Sugars 17.16 2.23 Kidney bean
Fiber 1.5 24.9 Kidney bean
Copper 0.644 0.958 Kidney bean
Zinc 3.73 2.79 Heart of palm
Starch
Phosphorus 140 407 Kidney bean
Sodium 14 24 Heart of palm
Vitamin A 68 0 Heart of palm
Vitamin E 0.5 0.22 Heart of palm
Vitamin D 0 0
Vitamin B1 0.05 0.529 Kidney bean
Vitamin B2 0.18 0.219 Kidney bean
Vitamin B3 0.9 2.06 Kidney bean
Vitamin B5 0.78 Kidney bean
Vitamin B6 0.81 0.397 Heart of palm
Vitamin B12 0 0
Vitamin K 0 19 Kidney bean
Folate 24 394 Kidney bean
Trans Fat 0 0
Saturated Fat 0.046 0.12 Heart of palm
Monounsaturated Fat 0.005 0.064 Kidney bean
Polyunsaturated fat 0.089 0.457 Kidney bean
Tryptophan 0.279 Kidney bean
Threonine 0.992 Kidney bean
Isoleucine 1.041 Kidney bean
Leucine 1.882 Kidney bean
Lysine 1.618 Kidney bean
Methionine 0.355 Kidney bean
Phenylalanine 1.275 Kidney bean
Valine 1.233 Kidney bean
Histidine 0.656 Kidney bean
Fructose

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 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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.