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  6. Heart of palm vs. Navy bean raw

Heart of palm vs. Navy bean raw — In-Depth Nutrition Comparison

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How are heart of palm and navy bean raw different?

  • Heart of palm is richer in vitamin B6, potassium, copper, zinc, and phosphorus, while navy bean raw is higher in vitamin B1, folate, magnesium, and vitamin C.
  • Heart of palm covers your daily need for vitamin B6, 48% more than navy bean raw.
  • Heart of palm contains 6 times more potassium than navy bean raw. Heart of palm contains 1806mg of potassium, while navy bean raw contains 307mg.

Hearts of palm, raw and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Heart of palm vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +488.3%
Contains more CopperCopper +80.9%
Contains more ZincZinc +319.1%
Contains more PhosphorusPhosphorus +40%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +910%
Contains more IronIron +14.2%
~equal in Sodium ~13mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +324.1%
Contains more Vitamin CVitamin C +135%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +19.4%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more FolateFolate +450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Navy bean raw DV% diff.
Vitamin B6 0.81mg 0.191mg 48%
Potassium 1806mg 307mg 44%
Copper 0.644mg 0.356mg 32%
Vitamin B1 0.05mg 0.39mg 28%
Folate 24µg 132µg 27%
Zinc 3.73mg 0.89mg 26%
Magnesium 10mg 101mg 22%
Manganese 0.408mg 18%
Vitamin B5 0.825mg 17%
Vitamin C 8mg 18.8mg 12%
Protein 2.7g 6.15g 7%
Fiber 1.5g 6%
Phosphorus 140mg 100mg 6%
Carbs 25.61g 13.05g 4%
Iron 1.69mg 1.93mg 3%
Vitamin B2 0.18mg 0.215mg 3%
Vitamin E 0.5mg 3%
Vitamin B3 0.9mg 1.22mg 2%
Calories 115kcal 67kcal 2%
Polyunsaturated fat 0.089g 0.407g 2%
Fats 0.2g 0.7g 1%
Net carbs 24.11g 13.05g N/A
Calcium 18mg 15mg 0%
Sugar 17.16g N/A
Sodium 14mg 13mg 0%
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.046g 0.085g 0%
Monounsaturated fat 0.005g 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +96.2%
Contains more OtherOther +109.5%
Contains more ProteinProtein +127.8%
Contains more FatsFats +250%
Contains more WaterWater +13.9%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -45.9%
Contains more Mono. FatMonounsaturated fat +940%
Contains more Poly. FatPolyunsaturated fat +357.3%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.