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
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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
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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%
Contains
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Copper
+157.5%
Contains
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Selenium
+2442.9%
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%
Contains
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Copper
+157.5%
Contains
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Selenium
+2442.9%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
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%
Contains
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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%
Contains
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Folate
+1462.5%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+713.8%
Contains
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Protein
+1251.5%
Contains
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Fats
+9870%
Contains
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Carbs
+17.8%
Contains
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Other
+144.7%
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Contains
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Water
+713.8%
Contains
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Protein
+1251.5%
Contains
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Fats
+9870%
Contains
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Carbs
+17.8%
Contains
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Other
+144.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-98.4%
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Monounsaturated Fat
+87980%
Contains
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Polyunsaturated fat
+12546.1%
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Contains
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Saturated Fat
-98.4%
Contains
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Monounsaturated Fat
+87980%
Contains
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Polyunsaturated 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.
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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 | |
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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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| 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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| Manganese | 2.517mg |
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| Selenium | 0.7µg | 17.8µg |
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| Vitamin A | 68IU | 22IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 0.5mg | 0.85mg |
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| 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 | 0.793mg |
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| Vitamin B6 | 0.81mg | 0.377mg |
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| Folate | 24µg | 375µg |
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| Vitamin K | 0µg | 47µg |
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| Tryptophan | 0.591mg |
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| Threonine | 1.766mg |
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| Isoleucine | 1.971mg |
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| Leucine | 3.309mg |
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| Lysine | 2.706mg |
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| Methionine | 0.547mg |
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| Phenylalanine | 2.122mg |
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| Valine | 2.029mg |
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| Histidine | 1.097mg |
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| 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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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%
85%
Minerals Daily Need Coverage Score
62%
244%
Comparison summary
Which food is lower in Sugar?
Soybean raw is lower in Sugar (difference - 9.83g)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw 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?
?
The foods are relatively equal in Cholesterol (0 mg)