Cabbage vs. Heart of Palm
Nutrition comparison of Cabbage 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
cabbage
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 cabbage and heart of palm:
- Cabbage has 3.3 times less carbohydrates than heart of palm.
- Cabbage has 4.3 times less sugar than heart of palm.
- Cabbage has signficantly more Vitamin K than heart of palm.
- Cabbage is a great source of dietary fiber.
- Cabbage is an excellent source of Vitamin C.
- Heart of palm has more riboflavin, niacin and Vitamin B6, however, cabbage contains more pantothenic acid and folate.
- Heart of palm is an excellent source of potassium.
USDA sources for nutritional information: Cabbage (Cabbage, 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 cabbage has 78% less calories than heart of palm - cabbage has 25 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, cabbage is heavier in protein, lighter in carbs and similar to heart of palm for fat. Cabbage has a macronutrient ratio of 17:80:3 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Heart of Palm | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 80% | 89% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage has 3.3 times less carbohydrates than heart of palm - cabbage has 5.8g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Cabbage is a great source of dietary fiber and it has 67% more dietary fiber than heart of palm - cabbage has 2.5g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Cabbage has 4.3 times less sugar than heart of palm - cabbage has 3.2g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Cabbage and heart of palm contain similar amounts of protein - cabbage has 1.3g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both cabbage and heart of palm are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Cabbage is an excellent source of Vitamin C and it has 438% more Vitamin C than heart of palm - cabbage has 36.6mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Cabbage and heart of palm contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Cabbage and heart of palm contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Cabbage has signficantly more Vitamin K than heart of palm - cabbage has 76ug 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 and Vitamin B6, however, cabbage contains more pantothenic acid and folate. Both cabbage and heart of palm contain significant amounts of thiamin.
| Cabbage | Heart of Palm | |
|---|---|---|
| Thiamin | 0.061 MG | 0.045 MG |
| Riboflavin | 0.04 MG | 0.17 MG |
| Niacin | 0.234 MG | 0.85 MG |
| Pantothenic acid | 0.212 MG | ~ |
| Vitamin B6 | 0.124 MG | 0.725 MG |
| Folate | 43 UG | 20 UG |
Minerals
calcium
Cabbage has 122% more calcium than heart of palm - cabbage has 40mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 257% more iron than cabbage - cabbage has 0.47mg 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 956% more potassium than cabbage - cabbage has 170mg 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 cabbage and heart of palm contain significant amounts of beta-carotene.
| Cabbage | Heart of Palm | |
|---|---|---|
| beta-carotene | 42 UG | 39 UG |
| alpha-carotene | 33 UG | ~ |
| lutein + zeaxanthin | 30 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, heart of palm has more linoleic acid than cabbage per 100 grams.
| Cabbage | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.017 G | 0.076 G |
| Total | 0.017 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: Cabbage (Cabbage, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Cabbage 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 cabbage or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and cabbage has 80% less calories than heart of palm - cabbage has 25 calories in 100g and heart of palm has 114 calories.
Does cabbage or heart of palm have more carbohydrates?
By weight, cabbage has 3.3 times fewer carbohydrates than heart of palm - cabbage has 5.8g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does cabbage or heart of palm contain more potassium?
Heart of palm is a rich source of potassium and it has 960% more potassium than cabbage - cabbage has 170mg of potassium in 100 grams and heart of palm has 1795mg of potassium.