Heart of palm vs. Winged bean — In-Depth Nutrition Comparison
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Differences between heart of palm and winged bean
- Heart of palm has more vitamin B6, potassium, zinc, phosphorus, and vitamin C, while winged bean has more copper and vitamin B1.
- Winged bean's daily need coverage for copper is 82% higher.
The food types used in this comparison are Hearts of palm, raw and Winged bean tuber, 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 more PotassiumPotassium | +208.2% |
| Contains more ZincZinc | +168.3% |
| Contains more PhosphorusPhosphorus | +211.1% |
| Contains less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +140% |
| Contains more CalciumCalcium | +66.7% |
| Contains more IronIron | +18.3% |
| Contains more CopperCopper | +115.2% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.8% |
| Contains more Vitamin B6Vitamin B6 | +980% |
| Contains more FolateFolate | +26.3% |
| Contains more Vitamin B1Vitamin B1 | +658% |
| Contains more Vitamin B3Vitamin B3 | +82.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.644mg | 1.386mg | 82% |
| Vitamin B6 | 0.81mg | 0.075mg | 57% |
| Potassium | 1806mg | 586mg | 36% |
| Vitamin B1 | 0.05mg | 0.379mg | 27% |
| Manganese | 0.532mg | 23% | |
| Zinc | 3.73mg | 1.39mg | 21% |
| Protein | 2.7g | 11.6g | 18% |
| Phosphorus | 140mg | 45mg | 14% |
| Vitamin C | 8mg | 0mg | 9% |
| Fiber | 1.5g | 6% | |
| Vitamin B3 | 0.9mg | 1.64mg | 5% |
| Iron | 1.69mg | 2mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Magnesium | 10mg | 24mg | 3% |
| Vitamin B5 | 0.116mg | 2% | |
| Vitamin B2 | 0.18mg | 0.149mg | 2% |
| Calories | 115kcal | 148kcal | 2% |
| Sodium | 14mg | 35mg | 1% |
| Polyunsaturated fat | 0.089g | 0.174g | 1% |
| Calcium | 18mg | 30mg | 1% |
| Carbs | 25.61g | 28.1g | 1% |
| Fats | 0.2g | 0.9g | 1% |
| Folate | 24µg | 19µg | 1% |
| Saturated fat | 0.046g | 0.222g | 1% |
| Monounsaturated fat | 0.005g | 0.234g | 1% |
| Net carbs | 24.11g | 28.1g | N/A |
| Sugar | 17.16g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0% | |
| Isoleucine | 0.425mg | 0% | |
| Leucine | 0.64mg | 0% | |
| Lysine | 0.592mg | 0% | |
| Methionine | 0.143mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.599mg | 0% | |
| Histidine | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
| Contains more WaterWater | +21.1% |
| Contains more ProteinProtein | +329.6% |
| Contains more FatsFats | +350% |
~equal in
Carbs
~28.1g
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
| Contains less Sat. FatSaturated fat | -79.3% |
| Contains more Mono. FatMonounsaturated fat | +4580% |
| Contains more Poly. FatPolyunsaturated fat | +95.5% |