Soybean raw vs. Heart of palm — In-Depth Nutrition Comparison
Compare
Significant differences between Soybean raw and Heart of palm
- Soybean raw has more Iron, Copper, Folate, Phosphorus, Vitamin B1, Magnesium, Vitamin B2, Vitamin K, and Fiber, however, Heart of palm is richer in Vitamin B6.
- Soybean raw covers your daily Iron needs 175% more than Heart of palm.
Specific food types used in this comparison are Soybeans, mature seeds, raw and Hearts of palm, raw.
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
+1438.9%
Contains
more
Iron
+829%
Contains
more
Magnesium
+2700%
Contains
more
Phosphorus
+402.9%
Contains
less
Sodium
-85.7%
Contains
more
Zinc
+31.1%
Contains
more
Copper
+157.5%
Contains
more
Selenium
+2442.9%
Equal in Potassium - 1806
Contains
more
Calcium
+1438.9%
Contains
more
Iron
+829%
Contains
more
Magnesium
+2700%
Contains
more
Phosphorus
+402.9%
Contains
less
Sodium
-85.7%
Contains
more
Zinc
+31.1%
Contains
more
Copper
+157.5%
Contains
more
Selenium
+2442.9%
Equal in Potassium - 1806
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 E
+70%
Contains
more
Vitamin B1
+1648%
Contains
more
Vitamin B2
+383.3%
Contains
more
Vitamin B3
+80.3%
Contains
more
Folate
+1462.5%
Contains
more
Vitamin K
+∞%
Contains
more
Vitamin A
+209.1%
Contains
more
Vitamin C
+33.3%
Contains
more
Vitamin B6
+114.9%
Contains
more
Vitamin E
+70%
Contains
more
Vitamin B1
+1648%
Contains
more
Vitamin B2
+383.3%
Contains
more
Vitamin B3
+80.3%
Contains
more
Folate
+1462.5%
Contains
more
Vitamin K
+∞%
Contains
more
Vitamin A
+209.1%
Contains
more
Vitamin C
+33.3%
Contains
more
Vitamin B6
+114.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+1251.5%
Contains
more
Fats
+9870%
Contains
more
Carbs
+17.8%
Contains
more
Other
+144.7%
Contains
more
Water
+713.8%
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Contains
more
Protein
+1251.5%
Contains
more
Fats
+9870%
Contains
more
Carbs
+17.8%
Contains
more
Other
+144.7%
Contains
more
Water
+713.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+87980%
Contains
more
Polyunsaturated fat
+12546.1%
Contains
less
Saturated Fat
-98.4%
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Saturated Fat:
0.046 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.089 g
Contains
more
Monounsaturated Fat
+87980%
Contains
more
Polyunsaturated fat
+12546.1%
Contains
less
Saturated Fat
-98.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 20.86g | 24.11g |
|
| Protein | 36.49g | 2.7g |
|
| Fats | 19.94g | 0.2g |
|
| Carbs | 30.16g | 25.61g |
|
| Calories | 446kcal | 115kcal |
|
| Sugar | 7.33g | 17.16g |
|
| Fiber | 9.3g | 1.5g |
|
| Calcium | 277mg | 18mg |
|
| Iron | 15.7mg | 1.69mg |
|
| Magnesium | 280mg | 10mg |
|
| Phosphorus | 704mg | 140mg |
|
| Potassium | 1797mg | 1806mg |
|
| Sodium | 2mg | 14mg |
|
| Zinc | 4.89mg | 3.73mg |
|
| Copper | 1.658mg | 0.644mg |
|
| Manganese | 2.517mg |
|
|
| Selenium | 17.8µg | 0.7µg |
|
| Vitamin A | 22IU | 68IU |
|
| Vitamin A RAE | 1µg | 3µg |
|
| Vitamin E | 0.85mg | 0.5mg |
|
| Vitamin C | 6mg | 8mg |
|
| Vitamin B1 | 0.874mg | 0.05mg |
|
| Vitamin B2 | 0.87mg | 0.18mg |
|
| Vitamin B3 | 1.623mg | 0.9mg |
|
| Vitamin B5 | 0.793mg |
|
|
| Vitamin B6 | 0.377mg | 0.81mg |
|
| Folate | 375µg | 24µg |
|
| Vitamin K | 47µg | 0µg |
|
| Tryptophan | 0.591mg |
|
|
| Threonine | 1.766mg |
|
|
| Isoleucine | 1.971mg |
|
|
| Leucine | 3.309mg |
|
|
| Lysine | 2.706mg |
|
|
| Methionine | 0.547mg |
|
|
| Phenylalanine | 2.122mg |
|
|
| Valine | 2.029mg |
|
|
| Histidine | 1.097mg |
|
|
| Saturated Fat | 2.884g | 0.046g |
|
| Monounsaturated Fat | 4.404g | 0.005g |
|
| Polyunsaturated fat | 11.255g | 0.089g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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
85%
26%
Minerals Daily Need Coverage Score
244%
62%
Comparison summary
Which food is lower in Sugar?
Soybean raw is lower in Sugar (difference - 9.83g)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Heart of palm is lower in Saturated Fat (difference - 2.838g)
Which food is cheaper?
Heart of palm is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)