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  6. Yardlong beans vs. Hearts of palm

Yardlong beans vs. Hearts of palm — In-Depth Nutrition Comparison

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Differences between yardlong beans and hearts of palm

  • Yardlong beans is higher in vitamin C, vitamin A, and vitamin B1; however, hearts of palm are richer in manganese, iron, copper, and zinc.
  • Hearts of palm' daily need coverage for manganese is 52% higher.
  • Yardlong beans has less sodium.

The food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Hearts of palm, canned.

Infographic

Yardlong beans vs Hearts 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more PotassiumPotassium +63.8%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +31.8%
Contains more IronIron +219.4%
Contains more CopperCopper +183%
Contains more ZincZinc +219.4%
Contains more PhosphorusPhosphorus +14%
Contains more ManganeseManganese +593.5%
~equal in Magnesium ~38mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +105.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +672.7%
Contains more Vitamin B2Vitamin B2 +73.7%
Contains more Vitamin B3Vitamin B3 +44.2%
Contains more FolateFolate +15.4%
Contains more Vitamin B5Vitamin B5 +147.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.022mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Hearts of palm DV% diff.
Manganese 0.201mg 1.394mg 52%
Iron 0.98mg 3.13mg 27%
Sodium 4mg 426mg 18%
Fiber 2.4g 10%
Copper 0.047mg 0.133mg 10%
Vitamin C 16.2mg 7.9mg 9%
Zinc 0.36mg 1.15mg 7%
Vitamin B1 0.085mg 0.011mg 6%
Potassium 290mg 177mg 3%
Vitamin B2 0.099mg 0.057mg 3%
Vitamin A 23µg 0µg 3%
Folate 45µg 39µg 2%
Carbs 9.18g 4.62g 2%
Vitamin B5 0.051mg 0.126mg 2%
Polyunsaturated fat 0.042g 0.202g 1%
Vitamin B3 0.63mg 0.437mg 1%
Calories 47kcal 28kcal 1%
Selenium 1.5µg 0.7µg 1%
Magnesium 42mg 38mg 1%
Fats 0.1g 0.62g 1%
Calcium 44mg 58mg 1%
Phosphorus 57mg 65mg 1%
Protein 2.53g 2.52g 0%
Net carbs 9.18g 2.22g N/A
Vitamin B6 0.024mg 0.022mg 0%
Saturated fat 0.026g 0.13g 0%
Monounsaturated fat 0.009g 0.103g 0%
Tryptophan 0.029mg 0.023mg 0%
Threonine 0.094mg 0.097mg 0%
Isoleucine 0.135mg 0.101mg 0%
Leucine 0.18mg 0.169mg 0%
Lysine 0.166mg 0.091mg 0%
Methionine 0.036mg 0.042mg 0%
Phenylalanine 0.139mg 0.098mg 0%
Valine 0.146mg 0.114mg 0%
Histidine 0.082mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more CarbsCarbs +98.7%
Contains more FatsFats +520%
Contains more OtherOther +183.3%
~equal in Protein ~2.52g
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +1044.4%
Contains more Poly. FatPolyunsaturated fat +381%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/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.