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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.

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
Infographic link

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 Calcium +633.3%
Contains more Iron +298.8%
Contains more Magnesium +1790%
Contains more Phosphorus +162.1%
Contains more Copper +46.1%
Contains more Selenium +1071.4%
Contains more Potassium +44.9%
Contains more Zinc +39.2%
Equal in Sodium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
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 Selenium +1071.4%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +783.7%
Contains more Fats +475%
Contains more Carbs +144.5%
Contains more Other +66.8%
Contains more Water +668%
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more Protein +783.7%
Contains more Fats +475%
Contains more Carbs +144.5%
Contains more Other +66.8%
Contains more Water +668%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3120%
Contains more Polyunsaturated fat +331.5%
Contains less Saturated Fat -86.8%
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +3120%
Contains more Polyunsaturated fat +331.5%
Contains less Saturated Fat -86.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.035mg Mung bean
Selenium 8.2µg 0.7µg Mung bean
Vitamin A 114IU 68IU Mung bean
Vitamin A RAE 6µg 3µg Mung bean
Vitamin E 0.51mg 0.5mg Mung bean
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 Mung bean
Vitamin B6 0.382mg 0.81mg Heart of palm
Folate 625µg 24µg Mung bean
Vitamin K 9µg 0µg Mung bean
Tryptophan 0.26mg Mung bean
Threonine 0.782mg Mung bean
Isoleucine 1.008mg Mung bean
Leucine 1.847mg Mung bean
Lysine 1.664mg Mung bean
Methionine 0.286mg Mung bean
Phenylalanine 1.443mg Mung bean
Valine 1.237mg Mung bean
Histidine 0.695mg Mung bean
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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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
82%
Mung bean
26%
Heart of palm
Minerals Daily Need Coverage Score
126%
Mung bean
62%
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

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. 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.