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  6. Soybean meal vs. Heart of palm

Soybean meal vs. Heart of palm — In-Depth Nutrition Comparison

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Differences between soybean meal and heart of palm

  • Soybean meal has more copper, iron, phosphorus, magnesium, folate, vitamin B1, calcium, potassium, and zinc, while heart of palm has more vitamin B6.
  • Soybean meal's daily need coverage for copper is 151% higher.
  • Heart of palm contains 31 times less magnesium than soybean meal. Soybean meal contains 306mg of magnesium, while heart of palm contains 10mg.
  • Heart of palm has a lower glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of soybean meal is 68.

The food types used in this comparison are Soy meal, defatted, raw and Hearts of palm, raw.

Infographic

Soybean meal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 +2960%
Contains more CalciumCalcium +1255.6%
Contains more PotassiumPotassium +37.9%
Contains more IronIron +710.7%
Contains more CopperCopper +210.6%
Contains more ZincZinc +35.7%
Contains more PhosphorusPhosphorus +400.7%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +371.4%

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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +1282%
Contains more Vitamin B2Vitamin B2 +39.4%
Contains more Vitamin B3Vitamin B3 +187.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +1162.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B6Vitamin B6 +42.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Soybean meal Heart of palm DV% diff.
Manganese 3.8mg 165%
Copper 2mg 0.644mg 151%
Iron 13.7mg 1.69mg 150%
Protein 49.2g 2.7g 93%
Phosphorus 701mg 140mg 80%
Folate 303µg 24µg 70%
Magnesium 306mg 10mg 70%
Vitamin B1 0.691mg 0.05mg 53%
Vitamin B5 1.976mg 40%
Calcium 244mg 18mg 23%
Potassium 2490mg 1806mg 20%
Vitamin B6 0.569mg 0.81mg 19%
Zinc 5.06mg 3.73mg 12%
Vitamin B3 2.587mg 0.9mg 11%
Calories 337kcal 115kcal 11%
Vitamin C 0mg 8mg 9%
Fiber 1.5g 6%
Polyunsaturated fat 1.045g 0.089g 6%
Vitamin B2 0.251mg 0.18mg 5%
Selenium 3.3µg 0.7µg 5%
Vitamin E 0.5mg 3%
Carbs 35.89g 25.61g 3%
Fats 2.39g 0.2g 3%
Saturated fat 0.268g 0.046g 1%
Monounsaturated fat 0.409g 0.005g 1%
Net carbs 35.89g 24.11g N/A
Sugar 17.16g N/A
Sodium 3mg 14mg 0%
Vitamin A 2µg 3µg 0%
Tryptophan 0.653mg 0%
Threonine 1.952mg 0%
Isoleucine 2.18mg 0%
Leucine 3.66mg 0%
Lysine 2.991mg 0%
Methionine 0.606mg 0%
Phenylalanine 2.346mg 0%
Valine 2.243mg 0%
Histidine 1.212mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 +1722.2%
Contains more FatsFats +1095%
Contains more CarbsCarbs +40.1%
Contains more OtherOther +180.4%
Contains more WaterWater +901.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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 +8080%
Contains more Poly. FatPolyunsaturated fat +1074.2%
Contains less Sat. FatSaturated fat -82.8%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.