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  6. Heart of palm vs. Refried beans

Heart of palm vs. Refried beans — In-Depth Nutrition Comparison

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A recap on the differences between heart of palm and refried beans

  • Heart of palm has more copper, vitamin B6, potassium, zinc, vitamin B2, and phosphorus; however, refried beans are higher in selenium, fiber, and magnesium.
  • Heart of palm covers your daily copper needs 57% more than refried beans.
  • Refried beans contain 8 times less vitamin B6 than heart of palm. Heart of palm contains 0.81mg of vitamin B6, while refried beans contain 0.103mg.
  • Heart of palm has less sodium.

Food varieties used in this article are Hearts of palm, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Heart of palm vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more PotassiumPotassium +466.1%
Contains more IronIron +17.4%
Contains more CopperCopper +399.2%
Contains more ZincZinc +543.1%
Contains more PhosphorusPhosphorus +52.2%
Contains less SodiumSodium -96.2%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +61.1%
Contains more SeleniumSelenium +728.6%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B2Vitamin B2 +127.8%
Contains more Vitamin B3Vitamin B3 +145.2%
Contains more Vitamin B6Vitamin B6 +686.4%
Contains more FolateFolate +118.2%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Refried beans DV% diff.
Copper 0.644mg 0.129mg 57%
Vitamin B6 0.81mg 0.103mg 54%
Potassium 1806mg 319mg 44%
Zinc 3.73mg 0.58mg 29%
Histidine 153mg 22%
Sodium 14mg 370mg 15%
Manganese 0.289mg 13%
Fiber 1.5g 3.7g 9%
Selenium 0.7µg 5.8µg 9%
Vitamin B2 0.18mg 0.079mg 8%
Phosphorus 140mg 92mg 7%
Magnesium 10mg 35mg 6%
Protein 2.7g 4.98g 5%
Carbs 25.61g 13.55g 4%
Vitamin B5 0.189mg 4%
Choline 0mg 21.2mg 4%
Fats 0.2g 2.01g 3%
Iron 1.69mg 1.44mg 3%
Starch 7.43g 3%
Vitamin E 0.5mg 0.09mg 3%
Vitamin B3 0.9mg 0.367mg 3%
Folate 24µg 11µg 3%
Saturated fat 0.046g 0.631g 3%
Polyunsaturated fat 0.089g 0.543g 3%
Vitamin C 8mg 6mg 2%
Vitamin B1 0.05mg 0.076mg 2%
Vitamin K 0µg 2.1µg 2%
Calories 115kcal 90kcal 1%
Calcium 18mg 29mg 1%
Monounsaturated fat 0.005g 0.601g 1%
Net carbs 24.11g 9.85g N/A
Sugar 17.16g 0.54g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more CarbsCarbs +89%
Contains more OtherOther +16.4%
Contains more ProteinProtein +84.4%
Contains more FatsFats +905%
Contains more WaterWater +11.9%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +11920%
Contains more Poly. FatPolyunsaturated fat +510.1%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.