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  6. Heart of palm vs. Kidney beans raw

Heart of palm vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are Heart of palm and Kidney beans raw different?

  • Heart of palm is higher in Vitamin B6, however, Kidney beans raw is richer in Fiber, Folate, Iron, Vitamin B1, Phosphorus, Copper, Magnesium, Vitamin K, and Calcium.
  • Daily need coverage for Fiber from Kidney beans raw is 94% higher.
  • Heart of palm contains 2 times more Vitamin B6 than Kidney beans raw. While Heart of palm contains 0.81mg of Vitamin B6, Kidney beans raw 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 beans 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.
Heart of palm
Heart of palm
3
:
7
Kidney beans raw
Kidney beans raw
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%
Contains more Selenium +357.1%
Heart of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
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%
Contains more Selenium +357.1%

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.
Heart of palm
Heart of palm
4
:
6
Kidney beans raw
Kidney beans raw
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 +∞%
Heart of palm
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%
Kidney beans raw
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Heart of palm
Heart of palm
1
:
4
Kidney beans raw
Kidney beans raw
Contains more Water +491.5%
Contains more Protein +773.3%
Contains more Fats +315%
Contains more Carbs +134.3%
Contains more Other +92.5%
Heart of palm
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Water +491.5%
Contains more Protein +773.3%
Contains more Fats +315%
Contains more Carbs +134.3%
Contains more Other +92.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Heart of palm
Heart of palm
1
:
2
Kidney beans raw
Kidney beans raw
Contains less Saturated Fat -61.7%
Contains more Monounsaturated Fat +1180%
Contains more Polyunsaturated fat +413.5%
Heart of palm
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains less Saturated Fat -61.7%
Contains more Monounsaturated Fat +1180%
Contains more Polyunsaturated fat +413.5%

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 Kidney beans raw
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 beans raw Opinion
Net carbs 24.11g 35.11g Kidney beans raw
Protein 2.7g 23.58g Kidney beans raw
Fats 0.2g 0.83g Kidney beans raw
Carbs 25.61g 60.01g Kidney beans raw
Calories 115kcal 333kcal Kidney beans raw
Sugar 17.16g 2.23g Kidney beans raw
Fiber 1.5g 24.9g Kidney beans raw
Calcium 18mg 143mg Kidney beans raw
Iron 1.69mg 8.2mg Kidney beans raw
Magnesium 10mg 140mg Kidney beans raw
Phosphorus 140mg 407mg Kidney beans raw
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 beans raw
Manganese 1.021mg Kidney beans raw
Selenium 0.7µg 3.2µg Kidney beans raw
Vitamin A 68IU 0IU Heart of palm
Vitamin A RAE 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.22mg Heart of palm
Vitamin C 8mg 4.5mg Heart of palm
Vitamin B1 0.05mg 0.529mg Kidney beans raw
Vitamin B2 0.18mg 0.219mg Kidney beans raw
Vitamin B3 0.9mg 2.06mg Kidney beans raw
Vitamin B5 0.78mg Kidney beans raw
Vitamin B6 0.81mg 0.397mg Heart of palm
Folate 24µg 394µg Kidney beans raw
Vitamin K 0µg 19µg Kidney beans raw
Tryptophan 0.279mg Kidney beans raw
Threonine 0.992mg Kidney beans raw
Isoleucine 1.041mg Kidney beans raw
Leucine 1.882mg Kidney beans raw
Lysine 1.618mg Kidney beans raw
Methionine 0.355mg Kidney beans raw
Phenylalanine 1.275mg Kidney beans raw
Valine 1.233mg Kidney beans raw
Histidine 0.656mg Kidney beans raw
Saturated Fat 0.046g 0.12g Heart of palm
Monounsaturated Fat 0.005g 0.064g Kidney beans raw
Polyunsaturated fat 0.089g 0.457g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Kidney beans 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
26%
Heart of palm
60%
Kidney beans raw
Minerals Daily Need Coverage Score
62%
Heart of palm
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 14.93g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw 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

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. Kidney beans raw - 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.