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Refried beans vs. Heart of palm — In-Depth Nutrition Comparison

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A recap on differences between refried beans and heart of palm

  • Refried beans have more selenium, fiber, and magnesium; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, vitamin B2, and phosphorus.
  • Heart of palm covers your daily copper needs 57% more than refried beans.
  • Heart of palm contains 26 times less sodium than refried beans. Refried beans contain 370mg of sodium, while heart of palm contains 14mg.

Food varieties used in this article are Refried beans, canned, traditional style (includes USDA commodity) and Hearts of palm, raw.

Infographic

Refried beans 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" 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +61.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +728.6%
Contains more PotassiumPotassium +466.1%
Contains more IronIron +17.4%
Contains more CopperCopper +399.2%
Contains more ZincZinc +543.1%
Contains more PhosphorusPhosphorus +52.2%
Contains less SodiumSodium -96.2%

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.
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B2Vitamin B2 +127.8%
Contains more Vitamin B3Vitamin B3 +145.2%
Contains more Vitamin B6Vitamin B6 +686.4%
Contains more FolateFolate +118.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 ProteinProtein +84.4%
Contains more FatsFats +905%
Contains more WaterWater +11.9%
Contains more CarbsCarbs +89%
Contains more OtherOther +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +11920%
Contains more Poly. FatPolyunsaturated fat +510.1%
Contains less Sat. FatSaturated fat -92.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Heart of palm
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Heart of palm DV% diff.
Copper 0.129mg 0.644mg 57%
Vitamin B6 0.103mg 0.81mg 54%
Potassium 319mg 1806mg 44%
Zinc 0.58mg 3.73mg 29%
Histidine 153mg 22%
Sodium 370mg 14mg 15%
Manganese 0.289mg 13%
Selenium 5.8µg 0.7µg 9%
Fiber 3.7g 1.5g 9%
Vitamin B2 0.079mg 0.18mg 8%
Phosphorus 92mg 140mg 7%
Magnesium 35mg 10mg 6%
Protein 4.98g 2.7g 5%
Carbs 13.55g 25.61g 4%
Vitamin B5 0.189mg 4%
Choline 21.2mg 0mg 4%
Vitamin B3 0.367mg 0.9mg 3%
Starch 7.43g 3%
Vitamin E 0.09mg 0.5mg 3%
Saturated fat 0.631g 0.046g 3%
Iron 1.44mg 1.69mg 3%
Polyunsaturated fat 0.543g 0.089g 3%
Fats 2.01g 0.2g 3%
Folate 11µg 24µg 3%
Vitamin B1 0.076mg 0.05mg 2%
Vitamin C 6mg 8mg 2%
Vitamin K 2.1µg 0µg 2%
Monounsaturated fat 0.601g 0.005g 1%
Calories 90kcal 115kcal 1%
Calcium 29mg 18mg 1%
Net carbs 9.85g 24.11g N/A
Sugar 0.54g 17.16g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Heart of palm
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Refried beans
24%
Heart of palm
Minerals Daily Need Coverage Score
33%
Refried beans
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 16.62g)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 356mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 0.585g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.