Carrots vs. Heart of Palm
Nutrition comparison of Carrots 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
carrots
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 carrots and heart of palm:
- Both carrots and heart of palm are high in potassium.
- Carrot has 62% less carbohydrates than heart of palm.
- Carrot has 72% less sugar than heart of palm.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A.
- Heart of palm has more riboflavin and Vitamin B6, however, carrot contains more pantothenic acid.
USDA sources for nutritional information: Carrots (Carrots, 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 carrot has 64% less calories than heart of palm - carrot has 41 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, carrots is similar to heart of palm for protein, carbs and fat. Carrots has a macronutrient ratio of 9:87:5 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Heart of Palm | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 87% | 89% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 62% less carbohydrates than heart of palm - carrot has 9.6g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Carrot is a great source of dietary fiber and it has 87% more dietary fiber than heart of palm - carrot has 2.8g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Carrot has 72% less sugar than heart of palm - carrot has 4.7g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Heart of palm has 188% more protein than carrot - carrot has 0.93g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both carrots and heart of palm are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Carrots and heart of palm contain similar amounts of Vitamin C - carrot has 5.9mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 277 times more Vitamin A than heart of palm - carrot has 835ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Carrots and heart of palm contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Carrot has more Vitamin K than heart of palm - carrot has 13.2ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more riboflavin and Vitamin B6, however, carrot contains more pantothenic acid. Both carrots and heart of palm contain significant amounts of thiamin, niacin and folate.
| Carrots | Heart of Palm | |
|---|---|---|
| Thiamin | 0.066 MG | 0.045 MG |
| Riboflavin | 0.058 MG | 0.17 MG |
| Niacin | 0.983 MG | 0.85 MG |
| Pantothenic acid | 0.273 MG | ~ |
| Vitamin B6 | 0.138 MG | 0.725 MG |
| Folate | 19 UG | 20 UG |
Minerals
calcium
Carrot has 83% more calcium than heart of palm - carrot has 33mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 460% more iron than carrot - carrot has 0.3mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both carrots and heart of palm are high in potassium. Heart of palm has 461% more potassium than carrot - carrot has 320mg 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,
| Carrots | Heart of Palm | |
|---|---|---|
| beta-carotene | 8285 UG | 39 UG |
| alpha-carotene | 3477 UG | ~ |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, heart of palm has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Carrots | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.013 G |
| Total | 0.002 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both carrots and heart of palm contain significant amounts of linoleic acid.
| Carrots | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.1 G | 0.076 G |
| Total | 0.1 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: Carrots (Carrots, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Carrots 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 carrots or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and carrot has 60% less calories than heart of palm - carrot has 41 calories in 100g and heart of palm has 114 calories.
Does carrots or heart of palm have more carbohydrates?
By weight, carrot has 60% fewer carbohydrates than heart of palm - carrot has 9.6g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does carrots or heart of palm contain more potassium?
Both carrots and heart of palm are high in potassium. Heart of palm has 460% more potassium than carrot - carrot has 320mg of potassium in 100 grams and heart of palm has 1795mg of potassium.