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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
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.
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Contains more Calcium +633.3%
Contains more Iron +298.8%
Contains more Magnesium +1790%
Contains more Phosphorus +162.1%
Contains more Copper +46.1%
Contains more Selenium +1071.4%
Equal in Sodium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Contains more Calcium +633.3%
Contains more Iron +298.8%
Contains more Magnesium +1790%
Contains more Phosphorus +162.1%
Contains more Copper +46.1%
Contains more Selenium +1071.4%
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" charts 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 Folate +2504.2%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.51
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
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 Folate +2504.2%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.51

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +668%
Contains more Protein +783.7%
Contains more Fats +475%
Contains more Carbs +144.5%
Contains more Other +66.8%
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% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more Water +668%
Contains more Protein +783.7%
Contains more Fats +475%
Contains more Carbs +144.5%
Contains more Other +66.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +3120%
Contains more Polyunsaturated fat +331.5%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +3120%
Contains more Polyunsaturated fat +331.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Heart of palm Mung bean Opinion
Net carbs 24.11g 46.32g Mung bean
Protein 2.7g 23.86g Mung bean
Fats 0.2g 1.15g Mung bean
Carbs 25.61g 62.62g Mung bean
Calories 115kcal 347kcal Mung bean
Sugar 17.16g 6.6g Mung bean
Fiber 1.5g 16.3g Mung bean
Calcium 18mg 132mg Mung bean
Iron 1.69mg 6.74mg Mung bean
Magnesium 10mg 189mg Mung bean
Phosphorus 140mg 367mg Mung bean
Potassium 1806mg 1246mg Heart of palm
Sodium 14mg 15mg Heart of palm
Zinc 3.73mg 2.68mg Heart of palm
Copper 0.644mg 0.941mg Mung bean
Manganese 1.035mg Mung bean
Selenium 0.7µg 8.2µg Mung bean
Vitamin A 68IU 114IU Mung bean
Vitamin A RAE 3µg 6µg Mung bean
Vitamin E 0.5mg 0.51mg Mung bean
Vitamin C 8mg 4.8mg Heart of palm
Vitamin B1 0.05mg 0.621mg Mung bean
Vitamin B2 0.18mg 0.233mg Mung bean
Vitamin B3 0.9mg 2.251mg Mung bean
Vitamin B5 1.91mg Mung bean
Vitamin B6 0.81mg 0.382mg Heart of palm
Folate 24µg 625µg Mung bean
Vitamin K 0µg 9µg Mung bean
Tryptophan 0.26mg Mung bean
Threonine 0.782mg Mung bean
Isoleucine 1.008mg Mung bean
Leucine 1.847mg Mung bean
Lysine 1.664mg Mung bean
Methionine 0.286mg Mung bean
Phenylalanine 1.443mg Mung bean
Valine 1.237mg Mung bean
Histidine 0.695mg Mung bean
Saturated Fat 0.046g 0.348g Heart of palm
Monounsaturated Fat 0.005g 0.161g Mung bean
Polyunsaturated fat 0.089g 0.384g Mung bean

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Heart of palm
82%
Mung bean
Minerals Daily Need Coverage Score
62%
Heart of palm
126%
Mung bean

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)

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. 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.