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  6. Heart of palm vs. Green bean raw

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

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The main differences between heart of palm and green bean raw

  • Heart of palm has more copper, vitamin B6, potassium, zinc, phosphorus, iron, and vitamin B2; however, green bean raw has more vitamin K and vitamin A.
  • Daily need coverage for copper for heart of palm is 64% higher.
  • Green bean raw has 16 times less zinc than heart of palm. Heart of palm has 3.73mg of zinc, while green bean raw has 0.24mg.
  • Heart of palm has a higher glycemic index than green bean raw.

Food types used in this article are Hearts of palm, raw and Beans, snap, green, raw.

Infographic

Heart of palm vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +755.9%
Contains more IronIron +64.1%
Contains more CopperCopper +833.3%
Contains more ZincZinc +1454.2%
Contains more PhosphorusPhosphorus +268.4%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +105.6%
Contains less SodiumSodium -57.1%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +22.6%
Contains more Vitamin B6Vitamin B6 +474.5%
Contains more Vitamin CVitamin C +52.5%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Green bean raw DV% diff.
Copper 0.644mg 0.069mg 64%
Vitamin B6 0.81mg 0.141mg 51%
Potassium 1806mg 211mg 47%
Vitamin K 0µg 43µg 36%
Zinc 3.73mg 0.24mg 32%
Phosphorus 140mg 38mg 15%
Manganese 0.216mg 9%
Iron 1.69mg 1.03mg 8%
Carbs 25.61g 6.97g 6%
Vitamin B2 0.18mg 0.104mg 6%
Vitamin B5 0.225mg 5%
Fiber 1.5g 2.7g 5%
Vitamin C 8mg 12.2mg 5%
Magnesium 10mg 25mg 4%
Vitamin A 3µg 35µg 4%
Calories 115kcal 31kcal 4%
Choline 0mg 15.3mg 3%
Vitamin B1 0.05mg 0.082mg 3%
Fructose 1.39g 2%
Calcium 18mg 37mg 2%
Folate 24µg 33µg 2%
Protein 2.7g 1.83g 2%
Vitamin E 0.5mg 0.41mg 1%
Vitamin B3 0.9mg 0.734mg 1%
Fats 0.2g 0.22g 0%
Net carbs 24.11g 4.27g N/A
Sugar 17.16g 3.26g N/A
Starch 0.88g 0%
Sodium 14mg 6mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.046g 0.05g 0%
Monounsaturated fat 0.005g 0.01g 0%
Polyunsaturated fat 0.089g 0.113g 0%
Tryptophan 0.019mg 0%
Threonine 0.079mg 0%
Isoleucine 0.066mg 0%
Leucine 0.112mg 0%
Lysine 0.088mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.067mg 0%
Valine 0.09mg 0%
Histidine 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +47.5%
Contains more CarbsCarbs +267.4%
Contains more OtherOther +201.5%
Contains more WaterWater +30%
~equal in Fats ~0.22g

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +27%
~equal in Saturated fat ~0.05g

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.