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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, and Fiber, however Heart of palm is richer in Vitamin K, and Vitamin B6.
  • Soybean covers your daily Iron needs 175% more than Heart of palm.
  • Heart of palm has 28 times less Magnesium than Soybean. Soybean has 280mg of Magnesium, while Heart of palm has 10mg.

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

Infographic

Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +829%
Contains more Calcium +1438.9%
Contains more Magnesium +2700%
Contains more Copper +157.5%
Contains more Zinc +31.1%
Contains more Phosphorus +402.9%
Contains less Sodium -85.7%
Equal in Potassium - 1806
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 6% 160% 8% 215% 102% 60% 2%
Contains more Iron +829%
Contains more Calcium +1438.9%
Contains more Magnesium +2700%
Contains more Copper +157.5%
Contains more Zinc +31.1%
Contains more Phosphorus +402.9%
Contains less Sodium -85.7%
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 Vitamin K +∞%
Contains more Folate +1462.5%
Contains more Vitamin C +33.3%
Contains more Vitamin A +209.1%
Contains more Vitamin B6 +114.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 5% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18%
Contains more Vitamin E +70%
Contains more Vitamin B1 +1648%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +80.3%
Contains more Vitamin K +∞%
Contains more Folate +1462.5%
Contains more Vitamin C +33.3%
Contains more Vitamin A +209.1%
Contains more Vitamin B6 +114.9%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.