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Heart of palm vs Mung bean - In-Depth Nutrition Comparison

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Important differences between Heart of palm and Mung bean

  • Heart of palm has more Vitamin B6, and Potassium, however Mung bean is richer in Folate, Iron, Fiber, Vitamin B1, Magnesium, Copper, Phosphorus, and Choline.
  • Mung bean's daily need coverage for Folate is 150% more.
  • Heart of palm contains 2 times more Vitamin B6 than Mung bean. Heart of palm contains 0.81mg of Vitamin B6, while Mung bean contains 0.382mg.

The food varieties used in the comparison are Hearts of palm, raw and Mung beans, mature seeds, raw.

Infographic

Heart of palm vs Mung bean infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Contains more Iron +298.8%
Contains more Calcium +633.3%
Contains more Magnesium +1790%
Contains more Copper +46.1%
Contains more Phosphorus +162.1%
Equal in Sodium - 15
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Contains more Iron +298.8%
Contains more Calcium +633.3%
Contains more Magnesium +1790%
Contains more Copper +46.1%
Contains more Phosphorus +162.1%
Equal in Sodium - 15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +112%
Contains more Vitamin A +67.6%
Contains more Vitamin B1 +1142%
Contains more Vitamin B2 +29.4%
Contains more Vitamin B3 +150.1%
Contains more Vitamin K +∞%
Contains more Folate +2504.2%
Equal in Vitamin E - 0.51
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +112%
Contains more Vitamin A +67.6%
Contains more Vitamin B1 +1142%
Contains more Vitamin B2 +29.4%
Contains more Vitamin B3 +150.1%
Contains more Vitamin K +∞%
Contains more Folate +2504.2%
Equal in Vitamin E - 0.51

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Heart of palm
82
Mung bean
Mineral Summary Score
77
Heart of palm
135
Mung bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Heart of palm
143%
Mung bean
Carbohydrates
26%
Heart of palm
63%
Mung bean
Fats
1%
Heart of palm
5%
Mung bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Heart of palm Mung bean
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Mung bean
Mung bean is lower in Sugar (difference - 10.56g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.302g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Heart of palm Mung bean Opinion
Calories 115 347 Mung bean
Protein 2.7 23.86 Mung bean
Fats 0.2 1.15 Mung bean
Vitamin C 8 4.8 Heart of palm
Net carbs 24.110000610351562 46.31999969482422 Mung bean
Carbs 25.61 62.62 Mung bean
Cholesterol 0 0
Vitamin D 0 0
Iron 1.69 6.74 Mung bean
Calcium 18 132 Mung bean
Potassium 1806 1246 Heart of palm
Magnesium 10 189 Mung bean
Sugar 17.16 6.6 Mung bean
Fiber 1.5 16.3 Mung bean
Copper 0.644 0.941 Mung bean
Zinc 3.73 2.68 Heart of palm
Starch
Phosphorus 140 367 Mung bean
Sodium 14 15 Heart of palm
Vitamin A 68 114 Mung bean
Vitamin E 0.5 0.51 Mung bean
Vitamin D 0 0
Vitamin B1 0.05 0.621 Mung bean
Vitamin B2 0.18 0.233 Mung bean
Vitamin B3 0.9 2.251 Mung bean
Vitamin B5 1.91 Mung bean
Vitamin B6 0.81 0.382 Heart of palm
Vitamin B12 0 0
Vitamin K 0 9 Mung bean
Folate 24 625 Mung bean
Trans Fat 0 0
Saturated Fat 0.046 0.348 Heart of palm
Monounsaturated Fat 0.005 0.161 Mung bean
Polyunsaturated fat 0.089 0.384 Mung bean
Tryptophan 0.26 Mung bean
Threonine 0.782 Mung bean
Isoleucine 1.008 Mung bean
Leucine 1.847 Mung bean
Lysine 1.664 Mung bean
Methionine 0.286 Mung bean
Phenylalanine 1.443 Mung bean
Valine 1.237 Mung bean
Histidine 0.695 Mung bean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.