Artichoke vs. Heart of Palm
Nutrition comparison of Artichoke 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
artichoke
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 artichoke and heart of palm:
- Both artichoke and heart of palm are high in potassium.
- Artichoke has 59% less carbohydrates than heart of palm.
- Artichoke has signficantly less sugar than heart of palm.
- Artichoke is a great source of calcium.
- Artichoke is an excellent source of dietary fiber.
- Heart of palm has more beta-carotene than artichoke, however, artichoke contains more lutein + zeaxanthin than heart of palm.
- Heart of palm has more riboflavin and Vitamin B6, however, artichoke contains more pantothenic acid and folate.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) 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 artichoke has 59% less calories than heart of palm - artichoke has 47 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, artichoke is heavier in protein, lighter in carbs and similar to heart of palm for fat. Artichoke has a macronutrient ratio of 23:74:3 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Heart of Palm | |
|---|---|---|
| Protein | 23% | 9% |
| Carbohydrates | 74% | 89% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke has 59% less carbohydrates than heart of palm - artichoke has 10.5g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Artichoke is an excellent source of dietary fiber and it has 260% more dietary fiber than heart of palm - artichoke has 5.4g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Artichoke has signficantly less sugar than heart of palm - artichoke has 0.99g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Artichoke and heart of palm contain similar amounts of protein - artichoke has 3.3g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both artichoke and heart of palm are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Artichoke has 72% more Vitamin C than heart of palm - artichoke has 11.7mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Artichoke and heart of palm contain similar amounts of Vitamin A - artichoke has 1ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Artichoke and heart of palm contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Artichoke has more Vitamin K than heart of palm - artichoke has 14.8ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more riboflavin and Vitamin B6, however, artichoke contains more pantothenic acid and folate. Both artichoke and heart of palm contain significant amounts of thiamin and niacin.
| Artichoke | Heart of Palm | |
|---|---|---|
| Thiamin | 0.072 MG | 0.045 MG |
| Riboflavin | 0.066 MG | 0.17 MG |
| Niacin | 1.046 MG | 0.85 MG |
| Pantothenic acid | 0.338 MG | ~ |
| Vitamin B6 | 0.116 MG | 0.725 MG |
| Folate | 68 UG | 20 UG |
Minerals
calcium
Artichoke is a great source of calcium and it has 144% more calcium than heart of palm - artichoke has 44mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 31% more iron than artichoke - artichoke has 1.3mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both artichoke and heart of palm are high in potassium. Heart of palm has 385% more potassium than artichoke - artichoke has 370mg 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, heart of palm has more beta-carotene than artichoke per 100 grams, however, artichoke contains more lutein + zeaxanthin than heart of palm per 100 grams.
| Artichoke | Heart of Palm | |
|---|---|---|
| beta-carotene | 8 UG | 39 UG |
| lutein + zeaxanthin | 464 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both artichoke and heart of palm contain significant amounts of alpha linoleic acid (ALA).
| Artichoke | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.013 G |
| Total | 0.017 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and heart of palm contain significant amounts of linoleic acid.
| Artichoke | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.046 G | 0.076 G |
| Total | 0.046 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: Artichoke (Artichokes, (globe or french), raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Artichoke 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 artichoke or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and artichoke has 60% less calories than heart of palm - artichoke has 47 calories in 100g and heart of palm has 114 calories.
Does artichoke or heart of palm have more carbohydrates?
By weight, artichoke has 60% fewer carbohydrates than heart of palm - artichoke has 10.5g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does artichoke or heart of palm contain more potassium?
Both artichoke and heart of palm are high in potassium. Heart of palm has 390% more potassium than artichoke - artichoke has 370mg of potassium in 100 grams and heart of palm has 1795mg of potassium.