Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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.
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more PotassiumPotassium +44.9%
Contains more ZincZinc +39.2%
Contains more MagnesiumMagnesium +1790%
Contains more CalciumCalcium +633.3%
Contains more IronIron +298.8%
Contains more CopperCopper +46.1%
Contains more PhosphorusPhosphorus +162.1%
Contains more SeleniumSelenium +1071.4%
~equal in Sodium ~15mg

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% 4.1% 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 16% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B6Vitamin B6 +112%
Contains more Vitamin AVitamin A +67.6%
Contains more Vitamin B1Vitamin B1 +1142%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B3Vitamin B3 +150.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2504.2%
Contains more CholineCholine +∞%
~equal in Vitamin E ~0.51mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 WaterWater +668%
Contains more ProteinProtein +783.7%
Contains more FatsFats +475%
Contains more CarbsCarbs +144.5%
Contains more OtherOther +66.8%

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
39% 18% 43%
Saturated Fat: Sat. Fat 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated Fat -86.8%
Contains more Mono. FatMonounsaturated Fat +3120%
Contains more Poly. FatPolyunsaturated 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
Calories 115kcal 347kcal Mung bean
Protein 2.7g 23.86g Mung bean
Fats 0.2g 1.15g Mung bean
Vitamin C 8mg 4.8mg Heart of palm
Net carbs 24.11g 46.32g Mung bean
Carbs 25.61g 62.62g Mung bean
Magnesium 10mg 189mg Mung bean
Calcium 18mg 132mg Mung bean
Potassium 1806mg 1246mg Heart of palm
Iron 1.69mg 6.74mg Mung bean
Sugar 17.16g 6.6g Mung bean
Fiber 1.5g 16.3g Mung bean
Copper 0.644mg 0.941mg Mung bean
Zinc 3.73mg 2.68mg Heart of palm
Phosphorus 140mg 367mg Mung bean
Sodium 14mg 15mg Heart of palm
Vitamin A 68IU 114IU Mung bean
Vitamin A 3µg 6µg Mung bean
Vitamin E 0.5mg 0.51mg Mung bean
Manganese 1.035mg Mung bean
Selenium 0.7µg 8.2µg Mung bean
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
Vitamin K 0µg 9µg Mung bean
Folate 24µg 625µg Mung bean
Choline 0mg 97.9mg 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
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

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

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
24%
Heart of palm
79%
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.