Heart of palm vs. Refried beans — In-Depth Nutrition Comparison
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A recap on 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
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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 | +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.
| 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 | +∞% |
| Contains more CholineCholine | +∞% |
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% | |
| Selenium | 0.7µg | 5.8µg | 9% |
| Fiber | 1.5g | 3.7g | 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% |
| Vitamin B3 | 0.9mg | 0.367mg | 3% |
| Starch | 7.43g | 3% | |
| Vitamin E | 0.5mg | 0.09mg | 3% |
| Saturated fat | 0.046g | 0.631g | 3% |
| Iron | 1.69mg | 1.44mg | 3% |
| Polyunsaturated fat | 0.089g | 0.543g | 3% |
| Fats | 0.2g | 2.01g | 3% |
| Folate | 24µg | 11µg | 3% |
| Vitamin B1 | 0.05mg | 0.076mg | 2% |
| Vitamin C | 8mg | 6mg | 2% |
| Vitamin K | 0µg | 2.1µg | 2% |
| Monounsaturated fat | 0.005g | 0.601g | 1% |
| Calories | 115kcal | 90kcal | 1% |
| Calcium | 18mg | 29mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
10%
Minerals Daily Need Coverage Score
62%
33%
Comparison summary
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 16.62g)
Which food contains less Sodium?
Heart of palm contains less Sodium (difference - 356mg)
Which food is lower in Saturated fat?
Heart of palm is lower in Saturated fat (difference - 0.585g)
Which food is lower in glycemic index?
Heart of palm is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.