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  6. Yardlong bean (Asparagus bean) vs. Hearts of palm

Yardlong bean (Asparagus bean) vs. Hearts of palm — In-Depth Nutrition Comparison

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Differences between Yardlong bean (Asparagus bean) and Hearts of palm

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, 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 bean (Asparagus bean) has 8 times more Vitamin B1 than Hearts of palm. While Yardlong bean (Asparagus bean) has 0.085mg of Vitamin B1, Hearts of palm have only 0.011mg.
  • Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
6
Hearts of palm
Hearts of palm
Contains more Magnesium +10.5%
Contains more Potassium +63.8%
Contains less Sodium -99.1%
Contains more Selenium +114.3%
Contains more Calcium +31.8%
Contains more Iron +219.4%
Contains more Phosphorus +14%
Contains more Zinc +219.4%
Contains more Copper +183%
Contains more Manganese +593.5%
Equal in Magnesium - 38
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Hearts of palm
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 118% 28% 28% 16% 56% 32% 45% 182% 4%
Contains more Magnesium +10.5%
Contains more Potassium +63.8%
Contains less Sodium -99.1%
Contains more Selenium +114.3%
Contains more Calcium +31.8%
Contains more Iron +219.4%
Contains more Phosphorus +14%
Contains more Zinc +219.4%
Contains more Copper +183%
Contains more Manganese +593.5%
Equal in Magnesium - 38

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
7
:
1
Hearts of palm
Hearts of palm
Contains more Vitamin A +∞%
Contains more Vitamin C +105.1%
Contains more Vitamin B1 +672.7%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +44.2%
Contains more Folate +15.4%
Contains more Vitamin B5 +147.1%
Equal in Vitamin B6 - 0.022
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Hearts of palm
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 27% 3% 14% 9% 8% 6% 30% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +105.1%
Contains more Vitamin B1 +672.7%
Contains more Vitamin B2 +73.7%
Contains more Vitamin B3 +44.2%
Contains more Folate +15.4%
Contains more Vitamin B5 +147.1%
Equal in Vitamin B6 - 0.022

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Hearts of palm
Hearts of palm
Contains more Carbs +98.7%
Contains more Fats +520%
Contains more Other +183.3%
Equal in Protein - 2.52
Equal in Water - 90.2
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Hearts of palm
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 Carbs +98.7%
Contains more Fats +520%
Contains more Other +183.3%
Equal in Protein - 2.52
Equal in Water - 90.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Hearts of palm
Hearts of palm
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +1044.4%
Contains more Polyunsaturated fat +381%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Hearts of palm
30% 24% 46%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.103 g
Polyunsaturated fat: 0.202 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +1044.4%
Contains more Polyunsaturated fat +381%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) Hearts of palm
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Hearts of palm Opinion
Net carbs 9.18g 2.22g Yardlong bean (Asparagus bean)
Protein 2.53g 2.52g Yardlong bean (Asparagus bean)
Fats 0.1g 0.62g Hearts of palm
Carbs 9.18g 4.62g Yardlong bean (Asparagus bean)
Calories 47kcal 28kcal Yardlong bean (Asparagus bean)
Fiber 2.4g Hearts of palm
Calcium 44mg 58mg Hearts of palm
Iron 0.98mg 3.13mg Hearts of palm
Magnesium 42mg 38mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 65mg Hearts of palm
Potassium 290mg 177mg Yardlong bean (Asparagus bean)
Sodium 4mg 426mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 1.15mg Hearts of palm
Copper 0.047mg 0.133mg Hearts of palm
Manganese 0.201mg 1.394mg Hearts of palm
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 7.9mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.011mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.057mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.437mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.126mg Hearts of palm
Vitamin B6 0.024mg 0.022mg Yardlong bean (Asparagus bean)
Folate 45µg 39µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg 0.023mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.097mg Hearts of palm
Isoleucine 0.135mg 0.101mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.169mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.091mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.042mg Hearts of palm
Phenylalanine 0.139mg 0.098mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.114mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.055mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.13g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.103g Hearts of palm
Polyunsaturated fat 0.042g 0.202g Hearts of palm

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Hearts of palm
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yardlong bean (Asparagus bean)
8%
Hearts of palm
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
52%
Hearts of palm

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 422mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.104g)
Which food is richer in vitamins?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in vitamins
Which food is lower in glycemic index?
Hearts of palm
Hearts of palm is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Hearts of palm
Hearts of palm is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 bean (Asparagus bean) - 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.