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Heart of palm vs Soybean - In-Depth Nutrition Comparison

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Significant differences between Heart of palm and Soybean

  • Heart of palm has more Vitamin B6, however Soybean is richer in Iron, Copper, Folate, Phosphorus, Vitamin B1, Magnesium, Vitamin B2, Vitamin K, and Fiber.
  • Soybean covers your daily Iron needs 175% more than Heart of palm.
  • Soybean has 2 times less Vitamin B6 than Heart of palm. Heart of palm has 0.81mg of Vitamin B6, while Soybean has 0.377mg.

Specific food types used in this comparison are Hearts of palm, raw and Soybeans, mature seeds, raw.

Infographic

Heart of palm vs Soybean 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 Iron +829%
Contains more Calcium +1438.9%
Contains more Magnesium +2700%
Contains more Copper +157.5%
Contains more Zinc +31.1%
Contains more Phosphorus +402.9%
Contains less Sodium -85.7%
Equal in Potassium - 1797
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Contains more Iron +829%
Contains more Calcium +1438.9%
Contains more Magnesium +2700%
Contains more Copper +157.5%
Contains more Zinc +31.1%
Contains more Phosphorus +402.9%
Contains less Sodium -85.7%
Equal in Potassium - 1797

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 +33.3%
Contains more Vitamin A +209.1%
Contains more Vitamin B6 +114.9%
Contains more Vitamin E +70%
Contains more Vitamin B1 +1648%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +80.3%
Contains more Vitamin K +∞%
Contains more Folate +1462.5%
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 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Contains more Vitamin C +33.3%
Contains more Vitamin A +209.1%
Contains more Vitamin B6 +114.9%
Contains more Vitamin E +70%
Contains more Vitamin B1 +1648%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +80.3%
Contains more Vitamin K +∞%
Contains more Folate +1462.5%

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 Soybean
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Soybean Opinion
Calories 115kcal 446kcal Soybean
Protein 2.7g 36.49g Soybean
Fats 0.2g 19.94g Soybean
Vitamin C 8mg 6mg Heart of palm
Net carbs 24.11g 20.86g Heart of palm
Carbs 25.61g 30.16g Soybean
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.69mg 15.7mg Soybean
Calcium 18mg 277mg Soybean
Potassium 1806mg 1797mg Heart of palm
Magnesium 10mg 280mg Soybean
Sugar 17.16g 7.33g Soybean
Fiber 1.5g 9.3g Soybean
Copper 0.644mg 1.658mg Soybean
Zinc 3.73mg 4.89mg Soybean
Starch g g
Phosphorus 140mg 704mg Soybean
Sodium 14mg 2mg Soybean
Vitamin A 68IU 22IU Heart of palm
Vitamin E 0.5mg 0.85mg Soybean
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.874mg Soybean
Vitamin B2 0.18mg 0.87mg Soybean
Vitamin B3 0.9mg 1.623mg Soybean
Vitamin B5 mg 0.793mg Soybean
Vitamin B6 0.81mg 0.377mg Heart of palm
Vitamin B12 0µg 0µg
Vitamin K 0µg 47µg Soybean
Folate 24µg 375µg Soybean
Trans Fat 0g 0g
Saturated Fat 0.046g 2.884g Heart of palm
Monounsaturated Fat 0.005g 4.404g Soybean
Polyunsaturated fat 0.089g 11.255g Soybean
Tryptophan mg 0.591mg Soybean
Threonine mg 1.766mg Soybean
Isoleucine mg 1.971mg Soybean
Leucine mg 3.309mg Soybean
Lysine mg 2.706mg Soybean
Methionine mg 0.547mg Soybean
Phenylalanine mg 2.122mg Soybean
Valine mg 2.029mg Soybean
Histidine mg 1.097mg Soybean
Fructose g g

Which food is preferable for your diet?

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

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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
85
Soybean
Mineral Summary Score
77
Heart of palm
252
Soybean

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
219%
Soybean
Carbohydrates
26%
Heart of palm
30%
Soybean
Fats
1%
Heart of palm
92%
Soybean

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 9.83g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 2.838g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.