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

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

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 Kidney bean
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Heart of palm Kidney bean Opinion
Net carbs 24.11g 35.11g Kidney bean
Protein 2.7g 23.58g Kidney bean
Fats 0.2g 0.83g Kidney bean
Carbs 25.61g 60.01g Kidney bean
Calories 115kcal 333kcal Kidney bean
Starch g g
Fructose g g
Sugar 17.16g 2.23g Kidney bean
Fiber 1.5g 24.9g Kidney bean
Calcium 18mg 143mg Kidney bean
Iron 1.69mg 8.2mg Kidney bean
Magnesium 10mg 140mg Kidney bean
Phosphorus 140mg 407mg Kidney bean
Potassium 1806mg 1406mg Heart of palm
Sodium 14mg 24mg Heart of palm
Zinc 3.73mg 2.79mg Heart of palm
Copper 0.644mg 0.958mg Kidney bean
Vitamin A 68IU 0IU Heart of palm
Vitamin E 0.5mg 0.22mg Heart of palm
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 4.5mg Heart of palm
Vitamin B1 0.05mg 0.529mg Kidney bean
Vitamin B2 0.18mg 0.219mg Kidney bean
Vitamin B3 0.9mg 2.06mg Kidney bean
Vitamin B5 mg 0.78mg Kidney bean
Vitamin B6 0.81mg 0.397mg Heart of palm
Folate 24µg 394µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K 0µg 19µg Kidney bean
Tryptophan mg 0.279mg Kidney bean
Threonine mg 0.992mg Kidney bean
Isoleucine mg 1.041mg Kidney bean
Leucine mg 1.882mg Kidney bean
Lysine mg 1.618mg Kidney bean
Methionine mg 0.355mg Kidney bean
Phenylalanine mg 1.275mg Kidney bean
Valine mg 1.233mg Kidney bean
Histidine mg 0.656mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.046g 0.12g Heart of palm
Monounsaturated Fat 0.005g 0.064g Kidney bean
Polyunsaturated fat 0.089g 0.457g Kidney bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Kidney 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
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 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

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (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 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. 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.