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

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Significant differences between Heart of palm and Soybean raw

  • Heart of palm has more Vitamin B6, however, Soybean raw is richer in Iron, Copper, Folate, Phosphorus, Vitamin B1, Magnesium, Vitamin B2, Vitamin K, and Fiber.
  • Soybean raw covers your daily Iron needs 175% more than Heart of palm.
  • Soybean raw has 2 times less Vitamin B6 than Heart of palm. Heart of palm has 0.81mg of Vitamin B6, while Soybean raw 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 raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +1438.9%
Contains more IronIron +829%
Contains more CopperCopper +157.5%
Contains more ZincZinc +31.1%
Contains more PhosphorusPhosphorus +402.9%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +2442.9%
~equal in Potassium ~1797mg

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 Choline Choline 27% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
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 Choline Choline 20% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +209.1%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B1Vitamin B1 +1648%
Contains more Vitamin B2Vitamin B2 +383.3%
Contains more Vitamin B3Vitamin B3 +80.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1462.5%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +713.8%
Contains more ProteinProtein +1251.5%
Contains more FatsFats +9870%
Contains more CarbsCarbs +17.8%
Contains more OtherOther +144.7%

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
16% 24% 61%
Saturated Fat: Sat. Fat 2.884 g
Monounsaturated Fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated Fat -98.4%
Contains more Mono. FatMonounsaturated Fat +87980%
Contains more Poly. FatPolyunsaturated fat +12546.1%

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 raw
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 raw Opinion
Calories 115kcal 446kcal Soybean raw
Protein 2.7g 36.49g Soybean raw
Fats 0.2g 19.94g Soybean raw
Vitamin C 8mg 6mg Heart of palm
Net carbs 24.11g 20.86g Heart of palm
Carbs 25.61g 30.16g Soybean raw
Magnesium 10mg 280mg Soybean raw
Calcium 18mg 277mg Soybean raw
Potassium 1806mg 1797mg Heart of palm
Iron 1.69mg 15.7mg Soybean raw
Sugar 17.16g 7.33g Soybean raw
Fiber 1.5g 9.3g Soybean raw
Copper 0.644mg 1.658mg Soybean raw
Zinc 3.73mg 4.89mg Soybean raw
Phosphorus 140mg 704mg Soybean raw
Sodium 14mg 2mg Soybean raw
Vitamin A 68IU 22IU Heart of palm
Vitamin A 3µg 1µg Heart of palm
Vitamin E 0.5mg 0.85mg Soybean raw
Manganese 2.517mg Soybean raw
Selenium 0.7µg 17.8µg Soybean raw
Vitamin B1 0.05mg 0.874mg Soybean raw
Vitamin B2 0.18mg 0.87mg Soybean raw
Vitamin B3 0.9mg 1.623mg Soybean raw
Vitamin B5 0.793mg Soybean raw
Vitamin B6 0.81mg 0.377mg Heart of palm
Vitamin K 0µg 47µg Soybean raw
Folate 24µg 375µg Soybean raw
Choline 0mg 115.9mg Soybean raw
Saturated Fat 0.046g 2.884g Heart of palm
Monounsaturated Fat 0.005g 4.404g Soybean raw
Polyunsaturated fat 0.089g 11.255g Soybean raw
Tryptophan 0.591mg Soybean raw
Threonine 1.766mg Soybean raw
Isoleucine 1.971mg Soybean raw
Leucine 3.309mg Soybean raw
Lysine 2.706mg Soybean raw
Methionine 0.547mg Soybean raw
Phenylalanine 2.122mg Soybean raw
Valine 2.029mg Soybean raw
Histidine 1.097mg Soybean raw

Which food is preferable for your diet?

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

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%
Heart of palm
83%
Soybean raw
Minerals Daily Need Coverage Score
62%
Heart of palm
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 9.83g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw 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

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 raw - 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.