Heart of palm vs. Lupin Bean Raw — In-Depth Nutrition Comparison
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How are heart of palm and lupin Bean Raw different?
- Heart of palm is richer in vitamin B6 and potassium, while lupin Bean Raw is higher in folate, fiber, vitamin B1, magnesium, phosphorus, copper, iron, and calcium.
- Lupin Bean Raw covers your daily need for folate, 83% more than heart of palm.
- Heart of palm contains 2 times more vitamin B6 than lupin Bean Raw. Heart of palm contains 0.81mg of vitamin B6, while lupin Bean Raw contains 0.357mg.
Hearts of palm, raw and Lupins, mature seeds, raw types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +78.3% |
| Contains more MagnesiumMagnesium | +1880% |
| Contains more CalciumCalcium | +877.8% |
| Contains more IronIron | +158% |
| Contains more CopperCopper | +58.7% |
| Contains more ZincZinc | +27.3% |
| Contains more PhosphorusPhosphorus | +214.3% |
| Contains more SeleniumSelenium | +1071.4% |
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.
| Contains more Vitamin CVitamin C | +66.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +126.9% |
| Contains more Vitamin B1Vitamin B1 | +1180% |
| Contains more Vitamin B2Vitamin B2 | +22.2% |
| Contains more Vitamin B3Vitamin B3 | +143.3% |
| Contains more FolateFolate | +1379.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.382mg | 104% | |
| Folate | 24µg | 355µg | 83% |
| Fiber | 1.5g | 18.9g | 70% |
| Protein | 2.7g | 36.17g | 67% |
| Vitamin B1 | 0.05mg | 0.64mg | 49% |
| Magnesium | 10mg | 198mg | 45% |
| Phosphorus | 140mg | 440mg | 43% |
| Copper | 0.644mg | 1.022mg | 42% |
| Vitamin B6 | 0.81mg | 0.357mg | 35% |
| Iron | 1.69mg | 4.36mg | 33% |
| Potassium | 1806mg | 1013mg | 23% |
| Polyunsaturated fat | 0.089g | 2.439g | 16% |
| Calcium | 18mg | 176mg | 16% |
| Fats | 0.2g | 9.74g | 15% |
| Vitamin B5 | 0.75mg | 15% | |
| Selenium | 0.7µg | 8.2µg | 14% |
| Calories | 115kcal | 371kcal | 13% |
| Monounsaturated fat | 0.005g | 3.94g | 10% |
| Zinc | 3.73mg | 4.75mg | 9% |
| Vitamin B3 | 0.9mg | 2.19mg | 8% |
| Carbs | 25.61g | 40.37g | 5% |
| Saturated fat | 0.046g | 1.156g | 5% |
| Vitamin C | 8mg | 4.8mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B2 | 0.18mg | 0.22mg | 3% |
| Net carbs | 24.11g | 21.47g | N/A |
| Sugar | 17.16g | N/A | |
| Sodium | 14mg | 15mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.289mg | 0% | |
| Threonine | 1.331mg | 0% | |
| Isoleucine | 1.615mg | 0% | |
| Leucine | 2.743mg | 0% | |
| Lysine | 1.933mg | 0% | |
| Methionine | 0.255mg | 0% | |
| Phenylalanine | 1.435mg | 0% | |
| Valine | 1.51mg | 0% | |
| Histidine | 1.03mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
| Contains more WaterWater | +565.7% |
| Contains more ProteinProtein | +1239.6% |
| Contains more FatsFats | +4770% |
| Contains more CarbsCarbs | +57.6% |
| Contains more OtherOther | +64.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
| Contains less Sat. FatSaturated fat | -96% |
| Contains more Mono. FatMonounsaturated fat | +78700% |
| Contains more Poly. FatPolyunsaturated fat | +2640.4% |