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.
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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
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Calcium
+1438.9%
Contains
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Iron
+829%
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Magnesium
+2700%
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Phosphorus
+402.9%
Contains
less
Sodium
-85.7%
Contains
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Zinc
+31.1%
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Copper
+157.5%
Equal in Potassium - 1797
Contains
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Calcium
+1438.9%
Contains
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Iron
+829%
Contains
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Magnesium
+2700%
Contains
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Phosphorus
+402.9%
Contains
less
Sodium
-85.7%
Contains
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Zinc
+31.1%
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Copper
+157.5%
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
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Contains
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Vitamin A
+209.1%
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Vitamin C
+33.3%
Contains
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Vitamin B6
+114.9%
Contains
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Vitamin E
+70%
Contains
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Vitamin B1
+1648%
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Vitamin B2
+383.3%
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Vitamin B3
+80.3%
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Folate
+1462.5%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+209.1%
Contains
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Vitamin C
+33.3%
Contains
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Vitamin B6
+114.9%
Contains
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Vitamin E
+70%
Contains
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Vitamin B1
+1648%
Contains
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Vitamin B2
+383.3%
Contains
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Vitamin B3
+80.3%
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Folate
+1462.5%
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Vitamin K
+∞%
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 24.11g | 20.86g |
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| Protein | 2.7g | 36.49g |
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| Fats | 0.2g | 19.94g |
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| Carbs | 25.61g | 30.16g |
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| Calories | 115kcal | 446kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 17.16g | 7.33g |
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| Fiber | 1.5g | 9.3g |
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| Calcium | 18mg | 277mg |
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| Iron | 1.69mg | 15.7mg |
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| Magnesium | 10mg | 280mg |
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| Phosphorus | 140mg | 704mg |
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| Potassium | 1806mg | 1797mg |
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| Sodium | 14mg | 2mg |
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| Zinc | 3.73mg | 4.89mg |
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| Copper | 0.644mg | 1.658mg |
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| Vitamin A | 68IU | 22IU |
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| Vitamin E | 0.5mg | 0.85mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 8mg | 6mg |
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| Vitamin B1 | 0.05mg | 0.874mg |
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| Vitamin B2 | 0.18mg | 0.87mg |
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| Vitamin B3 | 0.9mg | 1.623mg |
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| Vitamin B5 | mg | 0.793mg |
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| Vitamin B6 | 0.81mg | 0.377mg |
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| Folate | 24µg | 375µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | 47µg |
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| Tryptophan | mg | 0.591mg |
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| Threonine | mg | 1.766mg |
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| Isoleucine | mg | 1.971mg |
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| Leucine | mg | 3.309mg |
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| Lysine | mg | 2.706mg |
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| Methionine | mg | 0.547mg |
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| Phenylalanine | mg | 2.122mg |
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| Valine | mg | 2.029mg |
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| Histidine | mg | 1.097mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.046g | 2.884g |
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| Monounsaturated Fat | 0.005g | 4.404g |
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| Polyunsaturated fat | 0.089g | 11.255g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
85
Mineral Summary Score
77
252
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%
219%
Carbohydrates
26%
30%
Fats
1%
92%
Comparison summary
Which food is lower in Sugar?
Soybean is lower in Sugar (difference - 9.83g)
Which food contains less Sodium?
Soybean contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean is relatively richer in vitamins
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 2.838g)
Which food is cheaper?
Heart of palm is cheaper (difference - $3.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)