Winged bean vs. Heart of palm — In-Depth Nutrition Comparison
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Differences between winged bean and heart of palm
- Winged bean has more copper and vitamin B1, while heart of palm has more vitamin B6, potassium, zinc, phosphorus, and vitamin C.
- Winged bean's daily need coverage for copper is 82% higher.
- Heart of palm contains 8 times less vitamin B1 than winged bean. Winged bean contains 0.379mg of vitamin B1, while heart of palm contains 0.05mg.
The food types used in this comparison are Winged bean tuber, raw and Hearts of palm, raw.
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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.
| Contains more MagnesiumMagnesium | +140% |
| Contains more CalciumCalcium | +66.7% |
| Contains more IronIron | +18.3% |
| Contains more CopperCopper | +115.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +208.2% |
| Contains more ZincZinc | +168.3% |
| Contains more PhosphorusPhosphorus | +211.1% |
| Contains less SodiumSodium | -60% |
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 B1Vitamin B1 | +658% |
| Contains more Vitamin B3Vitamin B3 | +82.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20.8% |
| Contains more Vitamin B6Vitamin B6 | +980% |
| Contains more FolateFolate | +26.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 0.644mg | 82% |
| Vitamin B6 | 0.075mg | 0.81mg | 57% |
| Potassium | 586mg | 1806mg | 36% |
| Vitamin B1 | 0.379mg | 0.05mg | 27% |
| Manganese | 0.532mg | 23% | |
| Zinc | 1.39mg | 3.73mg | 21% |
| Protein | 11.6g | 2.7g | 18% |
| Phosphorus | 45mg | 140mg | 14% |
| Vitamin C | 0mg | 8mg | 9% |
| Fiber | 1.5g | 6% | |
| Vitamin B3 | 1.64mg | 0.9mg | 5% |
| Iron | 2mg | 1.69mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Magnesium | 24mg | 10mg | 3% |
| Vitamin B5 | 0.116mg | 2% | |
| Vitamin B2 | 0.149mg | 0.18mg | 2% |
| Calories | 148kcal | 115kcal | 2% |
| Sodium | 35mg | 14mg | 1% |
| Polyunsaturated fat | 0.174g | 0.089g | 1% |
| Calcium | 30mg | 18mg | 1% |
| Carbs | 28.1g | 25.61g | 1% |
| Fats | 0.9g | 0.2g | 1% |
| Folate | 19µg | 24µg | 1% |
| Saturated fat | 0.222g | 0.046g | 1% |
| Monounsaturated fat | 0.234g | 0.005g | 1% |
| Net carbs | 28.1g | 24.11g | N/A |
| Sugar | 17.16g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Tryptophan | 0.252mg | 0% | |
| Threonine | 0.451mg | 0% | |
| Isoleucine | 0.425mg | 0% | |
| Leucine | 0.64mg | 0% | |
| Lysine | 0.592mg | 0% | |
| Methionine | 0.143mg | 0% | |
| Phenylalanine | 0.451mg | 0% | |
| Valine | 0.599mg | 0% | |
| Histidine | 0.241mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
| Contains more ProteinProtein | +329.6% |
| Contains more FatsFats | +350% |
| Contains more WaterWater | +21.1% |
~equal in
Carbs
~25.61g
~equal in
Other
~1.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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 | +4580% |
| Contains more Poly. FatPolyunsaturated fat | +95.5% |
| Contains less Sat. FatSaturated fat | -79.3% |