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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, and Phosphorus, however Heart of palm is richer in Vitamin B6, Choline, and Potassium.
  • Mung bean's daily need coverage for Folate is 150% more.
  • Mung bean contains 19 times more Magnesium than Heart of palm. Mung bean contains 189mg of Magnesium, while Heart of palm contains 10mg.

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 Iron +298.8%
Contains more Calcium +633.3%
Contains more Magnesium +1790%
Contains more Copper +46.1%
Contains more Phosphorus +162.1%
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Equal in Sodium - 14
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Contains more Iron +298.8%
Contains more Calcium +633.3%
Contains more Magnesium +1790%
Contains more Copper +46.1%
Contains more Phosphorus +162.1%
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 Vitamin K +∞%
Contains more Folate +2504.2%
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +112%
Equal in Vitamin E - 0.5
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
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 Vitamin K +∞%
Contains more Folate +2504.2%
Contains more Vitamin C +66.7%
Contains more Vitamin B6 +112%
Equal in Vitamin E - 0.5

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.