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Soybean vs Heart of palm - In-Depth Nutrition Comparison

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Significant differences between Soybean and Heart of palm

  • Soybean 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 covers your daily Iron needs 175% more than Heart of palm.
  • Heart of palm has 10000000 times less Vitamin K than Soybean. Soybean has 47µg of Vitamin K, while Heart of palm has 0µg.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Hearts of palm, raw.

Infographic

Soybean 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" chart 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%
Equal in Potassium - 1806
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 64% 8% 60% 160% 2% 102% 215%
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%
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" chart 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 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%

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.
Soybean Heart of palm
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Heart of palm Opinion
Net carbs 20.86g 24.11g Heart of palm
Protein 36.49g 2.7g Soybean
Fats 19.94g 0.2g Soybean
Carbs 30.16g 25.61g Soybean
Calories 446kcal 115kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g 17.16g Soybean
Fiber 9.3g 1.5g Soybean
Calcium 277mg 18mg Soybean
Iron 15.7mg 1.69mg Soybean
Magnesium 280mg 10mg Soybean
Phosphorus 704mg 140mg Soybean
Potassium 1797mg 1806mg Heart of palm
Sodium 2mg 14mg Soybean
Zinc 4.89mg 3.73mg Soybean
Copper 1.658mg 0.644mg Soybean
Vitamin A 22IU 68IU Heart of palm
Vitamin E 0.85mg 0.5mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 8mg Heart of palm
Vitamin B1 0.874mg 0.05mg Soybean
Vitamin B2 0.87mg 0.18mg Soybean
Vitamin B3 1.623mg 0.9mg Soybean
Vitamin B5 0.793mg mg Soybean
Vitamin B6 0.377mg 0.81mg Heart of palm
Folate 375µg 24µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg 0µg Soybean
Tryptophan 0.591mg mg Soybean
Threonine 1.766mg mg Soybean
Isoleucine 1.971mg mg Soybean
Leucine 3.309mg mg Soybean
Lysine 2.706mg mg Soybean
Methionine 0.547mg mg Soybean
Phenylalanine 2.122mg mg Soybean
Valine 2.029mg mg Soybean
Histidine 1.097mg mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.884g 0.046g Heart of palm
Monounsaturated Fat 4.404g 0.005g Soybean
Polyunsaturated fat 11.255g 0.089g Soybean

Which food is preferable for your diet?

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

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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
85
Soybean
26
Heart of palm
Mineral Summary Score
252
Soybean
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
219%
Soybean
16%
Heart of palm
Carbohydrates
30%
Soybean
26%
Heart of palm
Fats
92%
Soybean
1%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 9.83g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 2.838g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.