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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more PotassiumPotassium +28.4%
Contains more ZincZinc +33.7%
Contains less SodiumSodium -41.7%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +694.4%
Contains more IronIron +385.2%
Contains more CopperCopper +48.8%
Contains more PhosphorusPhosphorus +190.7%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +77.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B6Vitamin B6 +104%
Contains more Vitamin B1Vitamin B1 +958%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +128.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1541.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Kidney beans raw DV% diff.
Fiber 1.5g 24.9g 94%
Folate 24µg 394µg 93%
Iron 1.69mg 8.2mg 81%
Manganese 1.021mg 44%
Protein 2.7g 23.58g 42%
Vitamin B1 0.05mg 0.529mg 40%
Phosphorus 140mg 407mg 38%
Copper 0.644mg 0.958mg 35%
Vitamin B6 0.81mg 0.397mg 32%
Magnesium 10mg 140mg 31%
Vitamin B5 0.78mg 16%
Vitamin K 0µg 19µg 16%
Calcium 18mg 143mg 13%
Potassium 1806mg 1406mg 12%
Carbs 25.61g 60.01g 11%
Calories 115kcal 333kcal 11%
Zinc 3.73mg 2.79mg 9%
Vitamin B3 0.9mg 2.06mg 7%
Selenium 0.7µg 3.2µg 5%
Vitamin C 8mg 4.5mg 4%
Vitamin B2 0.18mg 0.219mg 3%
Vitamin E 0.5mg 0.22mg 2%
Polyunsaturated fat 0.089g 0.457g 2%
Fats 0.2g 0.83g 1%
Net carbs 24.11g 35.11g N/A
Sugar 17.16g 2.23g N/A
Sodium 14mg 24mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.046g 0.12g 0%
Monounsaturated fat 0.005g 0.064g 0%
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
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 WaterWater +491.5%
Contains more ProteinProtein +773.3%
Contains more FatsFats +315%
Contains more CarbsCarbs +134.3%
Contains more OtherOther +92.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -61.7%
Contains more Mono. FatMonounsaturated fat +1180%
Contains more Poly. FatPolyunsaturated fat +413.5%

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.