Apple vs. Heart of Palm
Nutrition comparison of Apple and Cooked Heart Of Palm
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cooked
heart of palm
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and heart of palm:
- Apple is a great source of dietary fiber.
- Heart of palm has more riboflavin, niacin, Vitamin B6 and folate, however, apple contains more pantothenic acid.
- Heart of palm has signficantly more iron than apple.
- Heart of palm is an excellent source of potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heart of palm is high in calories and apple has 54% less calories than heart of palm - apple has 52 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to heart of palm for fat. Apple has a macronutrient ratio of 2:96:3 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Heart of Palm | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 96% | 89% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 46% less carbohydrates than heart of palm - apple has 13.8g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 60% more dietary fiber than heart of palm - apple has 2.4g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Apple has 39% less sugar than heart of palm - apple has 10.4g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Heart of palm has 931% more protein than apple - apple has 0.26g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both apple and heart of palm are low in saturated fat - apple has 0.03g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Apple and heart of palm contain similar amounts of Vitamin C - apple has 4.6mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Apple and heart of palm contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Apple and heart of palm contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Apple and heart of palm contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more riboflavin, niacin, Vitamin B6 and folate, however, apple contains more pantothenic acid. Both apple and heart of palm contain significant amounts of thiamin.
| Apple | Heart of Palm | |
|---|---|---|
| Thiamin | 0.017 MG | 0.045 MG |
| Riboflavin | 0.026 MG | 0.17 MG |
| Niacin | 0.091 MG | 0.85 MG |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | 0.725 MG |
| Folate | 3 UG | 20 UG |
Minerals
calcium
Heart of palm has 200% more calcium than apple - apple has 6mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has signficantly more iron than apple - apple has 0.12mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Heart of palm is an excellent source of potassium and it has 15 times more potassium than apple - apple has 107mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both apple and heart of palm contain significant amounts of beta-carotene.
| Apple | Heart of Palm | |
|---|---|---|
| beta-carotene | 27 UG | 39 UG |
| lutein + zeaxanthin | 29 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and heart of palm contain significant amounts of alpha linoleic acid (ALA).
| Apple | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.013 G |
| Total | 0.009 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both apple and heart of palm contain significant amounts of linoleic acid.
| Apple | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.043 G | 0.076 G |
| Total | 0.043 G | 0.076 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Apple g
()
|
Daily Values (%) |
Cooked Heart of Palm g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does apple or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and apple has 50% less calories than heart of palm - apple has 52 calories in 100g and heart of palm has 114 calories.
Does apple or heart of palm have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than heart of palm - apple has 13.8g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does apple or heart of palm contain more potassium?
Heart of palm is a rich source of potassium and it has 15 times more potassium than apple - apple has 107mg of potassium in 100 grams and heart of palm has 1795mg of potassium.