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Heart of palm vs. Soybean — In-Depth Nutrition Comparison

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Differences between Heart of palm and Soybean

  • Heart of palm has more Vitamin B6, Potassium, Copper, and Zinc, while Soybean has more Iron, Magnesium, Fiber, Vitamin K, Phosphorus, and Selenium.
  • Heart of palm's daily need coverage for Vitamin B6 is 44% higher.
  • Soybean contains 4 times less Potassium than Heart of palm. Heart of palm contains 1806mg of Potassium, while Soybean contains 515mg.

The food types used in this comparison are Hearts of palm, raw and Soybeans, mature cooked, boiled, without salt.

Infographic

Heart of palm vs Soybean 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.
Contains more Potassium +250.7%
Contains more Zinc +224.3%
Contains more Copper +58.2%
Contains more Calcium +466.7%
Contains more Iron +204.1%
Contains more Magnesium +760%
Contains more Phosphorus +75%
Contains less Sodium -92.9%
Contains more Selenium +942.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Potassium +250.7%
Contains more Zinc +224.3%
Contains more Copper +58.2%
Contains more Calcium +466.7%
Contains more Iron +204.1%
Contains more Magnesium +760%
Contains more Phosphorus +75%
Contains less Sodium -92.9%
Contains more Selenium +942.9%

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 A +655.6%
Contains more Vitamin E +42.9%
Contains more Vitamin C +370.6%
Contains more Vitamin B3 +125.6%
Contains more Vitamin B6 +246.2%
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +58.3%
Contains more Folate +125%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +655.6%
Contains more Vitamin E +42.9%
Contains more Vitamin C +370.6%
Contains more Vitamin B3 +125.6%
Contains more Vitamin B6 +246.2%
Contains more Vitamin B1 +210%
Contains more Vitamin B2 +58.3%
Contains more Folate +125%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +206.3%
Contains more Water +11.1%
Contains more Protein +574.4%
Contains more Fats +4385%
Equal in Water - 62.55
Equal in Other - 1.91
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Carbs +206.3%
Contains more Water +11.1%
Contains more Protein +574.4%
Contains more Fats +4385%
Equal in Water - 62.55
Equal in Other - 1.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +39520%
Contains more Polyunsaturated fat +5589.9%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +39520%
Contains more Polyunsaturated fat +5589.9%

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 Soybean
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Soybean Opinion
Net carbs 24.11g 2.36g Heart of palm
Protein 2.7g 18.21g Soybean
Fats 0.2g 8.97g Soybean
Carbs 25.61g 8.36g Heart of palm
Calories 115kcal 172kcal Soybean
Sugar 17.16g 3g Soybean
Fiber 1.5g 6g Soybean
Calcium 18mg 102mg Soybean
Iron 1.69mg 5.14mg Soybean
Magnesium 10mg 86mg Soybean
Phosphorus 140mg 245mg Soybean
Potassium 1806mg 515mg Heart of palm
Sodium 14mg 1mg Soybean
Zinc 3.73mg 1.15mg Heart of palm
Copper 0.644mg 0.407mg Heart of palm
Manganese 0.824mg Soybean
Selenium 0.7µg 7.3µg Soybean
Vitamin A 68IU 9IU Heart of palm
Vitamin A RAE 3µg 0µg Heart of palm
Vitamin E 0.5mg 0.35mg Heart of palm
Vitamin C 8mg 1.7mg Heart of palm
Vitamin B1 0.05mg 0.155mg Soybean
Vitamin B2 0.18mg 0.285mg Soybean
Vitamin B3 0.9mg 0.399mg Heart of palm
Vitamin B5 0.179mg Soybean
Vitamin B6 0.81mg 0.234mg Heart of palm
Folate 24µg 54µg Soybean
Vitamin K 0µg 19.2µg Soybean
Tryptophan 0.242mg Soybean
Threonine 0.723mg Soybean
Isoleucine 0.807mg Soybean
Leucine 1.355mg Soybean
Lysine 1.108mg Soybean
Methionine 0.224mg Soybean
Phenylalanine 0.869mg Soybean
Valine 0.831mg Soybean
Histidine 0.449mg Soybean
Saturated Fat 0.046g 1.297g Heart of palm
Monounsaturated Fat 0.005g 1.981g Soybean
Polyunsaturated fat 0.089g 5.064g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Heart of palm
23%
Soybean
Minerals Daily Need Coverage Score
62%
Heart of palm
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 14.16g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 18)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 1.251g)
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)
Which food is richer in minerals?
?
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.

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.