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  6. Heart of palm vs. Yardlong bean (Asparagus bean) raw

Heart of palm vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Differences between heart of palm and yardlong bean (Asparagus bean) raw

  • Heart of palm has more copper, vitamin B6, potassium, zinc, iron, and phosphorus, while yardlong bean (Asparagus bean) raw has more vitamin A, vitamin C, folate, and magnesium.
  • Heart of palm's daily need coverage for copper is 66% higher.
  • Yardlong bean (Asparagus bean) raw contains 34 times less vitamin B6 than heart of palm. Heart of palm contains 0.81mg of vitamin B6, while yardlong bean (Asparagus bean) raw contains 0.024mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Hearts of palm, raw and Yardlong bean, raw.

Infographic

Heart of palm vs Yardlong bean (Asparagus bean) 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.
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +652.5%
Contains more IronIron +259.6%
Contains more CopperCopper +1241.7%
Contains more ZincZinc +908.1%
Contains more PhosphorusPhosphorus +137.3%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +177.8%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +114.3%

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% 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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +119.5%
Contains more Vitamin B6Vitamin B6 +3275%
Contains more Vitamin CVitamin C +135%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +114%
Contains more FolateFolate +158.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Heart of palm Yardlong bean (Asparagus bean) raw DV% diff.
Copper 0.644mg 0.048mg 66%
Vitamin B6 0.81mg 0.024mg 60%
Potassium 1806mg 240mg 46%
Zinc 3.73mg 0.37mg 31%
Iron 1.69mg 0.47mg 15%
Vitamin C 8mg 18.8mg 12%
Phosphorus 140mg 59mg 12%
Folate 24µg 62µg 10%
Manganese 0.205mg 9%
Magnesium 10mg 44mg 8%
Carbs 25.61g 8.35g 6%
Fiber 1.5g 6%
Vitamin B1 0.05mg 0.107mg 5%
Vitamin B2 0.18mg 0.11mg 5%
Vitamin A 3µg 43µg 4%
Calcium 18mg 50mg 3%
Vitamin E 0.5mg 3%
Vitamin B3 0.9mg 0.41mg 3%
Calories 115kcal 47kcal 3%
Vitamin B5 0.055mg 1%
Polyunsaturated fat 0.089g 0.169g 1%
Selenium 0.7µg 1.5µg 1%
Protein 2.7g 2.8g 0%
Fats 0.2g 0.4g 0%
Net carbs 24.11g 8.35g N/A
Sugar 17.16g N/A
Sodium 14mg 4mg 0%
Saturated fat 0.046g 0.105g 0%
Monounsaturated fat 0.005g 0.036g 0%
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +206.7%
Contains more OtherOther +231.7%
Contains more FatsFats +100%
Contains more WaterWater +26.4%
~equal in Protein ~2.8g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -56.2%
Contains more Mono. FatMonounsaturated fat +620%
Contains more Poly. FatPolyunsaturated fat +89.9%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.