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Mung bean vs Heart of palm - In-Depth Nutrition Comparison

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Important differences between Mung bean and Heart of palm

  • Mung bean has more Folate, Iron, Fiber, Vitamin B1, Magnesium, Copper, Phosphorus, and Choline, however Heart of palm is richer in Vitamin B6, and Potassium.
  • Mung bean's daily need coverage for Folate is 150% more.
  • Mung bean contains 10000000 times more Choline than Heart of palm. Mung bean contains 97.9mg of Choline, while Heart of palm contains 0mg.

The food varieties used in the comparison are Mung beans, mature seeds, raw and Hearts of palm, raw.

Infographic

Mung bean vs Heart of palm 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +633.3%
Contains more Iron +298.8%
Contains more Magnesium +1790%
Contains more Phosphorus +162.1%
Contains more Copper +46.1%
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Equal in Sodium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
Contains more Calcium +633.3%
Contains more Iron +298.8%
Contains more Magnesium +1790%
Contains more Phosphorus +162.1%
Contains more Copper +46.1%
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Equal in Sodium - 14

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +67.6%
Contains more Vitamin B1 +1142%
Contains more Vitamin B2 +29.4%
Contains more Vitamin B3 +150.1%
Contains more Folate +2504.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +112%
Equal in Vitamin E - 0.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
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%
Contains more Vitamin A +67.6%
Contains more Vitamin B1 +1142%
Contains more Vitamin B2 +29.4%
Contains more Vitamin B3 +150.1%
Contains more Folate +2504.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +112%
Equal in Vitamin E - 0.5

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mung bean Heart of palm
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Heart of palm Opinion
Net carbs 46.32g 24.11g Mung bean
Protein 23.86g 2.7g Mung bean
Fats 1.15g 0.2g Mung bean
Carbs 62.62g 25.61g Mung bean
Calories 347kcal 115kcal Mung bean
Starch g g
Fructose g g
Sugar 6.6g 17.16g Mung bean
Fiber 16.3g 1.5g Mung bean
Calcium 132mg 18mg Mung bean
Iron 6.74mg 1.69mg Mung bean
Magnesium 189mg 10mg Mung bean
Phosphorus 367mg 140mg Mung bean
Potassium 1246mg 1806mg Heart of palm
Sodium 15mg 14mg Heart of palm
Zinc 2.68mg 3.73mg Heart of palm
Copper 0.941mg 0.644mg Mung bean
Vitamin A 114IU 68IU Mung bean
Vitamin E 0.51mg 0.5mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4.8mg 8mg Heart of palm
Vitamin B1 0.621mg 0.05mg Mung bean
Vitamin B2 0.233mg 0.18mg Mung bean
Vitamin B3 2.251mg 0.9mg Mung bean
Vitamin B5 1.91mg mg Mung bean
Vitamin B6 0.382mg 0.81mg Heart of palm
Folate 625µg 24µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 9µg 0µg Mung bean
Tryptophan 0.26mg mg Mung bean
Threonine 0.782mg mg Mung bean
Isoleucine 1.008mg mg Mung bean
Leucine 1.847mg mg Mung bean
Lysine 1.664mg mg Mung bean
Methionine 0.286mg mg Mung bean
Phenylalanine 1.443mg mg Mung bean
Valine 1.237mg mg Mung bean
Histidine 0.695mg mg Mung bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.348g 0.046g Heart of palm
Monounsaturated Fat 0.161g 0.005g Mung bean
Polyunsaturated fat 0.384g 0.089g Mung bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Heart of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Mung bean
26
Heart of palm
Mineral Summary Score
135
Mung bean
77
Heart of palm

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mung bean
16%
Heart of palm
Carbohydrates
63%
Mung bean
26%
Heart of palm
Fats
5%
Mung bean
1%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Mung bean
Mung bean is lower in Sugar (difference - 10.56g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Mung bean
Mung bean is relatively richer in minerals
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 0.302g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.