Dates vs. Heart of Palm
Nutrition comparison of Dates 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
dates
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 dates and heart of palm:
- Both dates and heart of palm are high in calories and potassium.
- Date is an excellent source of calcium and dietary fiber.
- Heart of palm has more riboflavin and Vitamin B6, however, date contains more pantothenic acid.
USDA sources for nutritional information: Dates (Dates, medjool) 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
Both dates and heart of palm are high in calories. Date has 143% more calories than heart of palm - date has 277 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to heart of palm for fat. Dates has a macronutrient ratio of 2:98:0 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Heart of Palm | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 98% | 89% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and heart of palm has 66% less carbohydrates than date - date has 75g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 347% more dietary fiber than heart of palm - date has 6.7g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Date is high in sugar and heart of palm has 74% less sugar than date - date has 66.5g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Dates and heart of palm contain similar amounts of protein - date has 1.8g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both heart of palm and dates are low in saturated fat - heart of palm has 0.05g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Heart of palm has more Vitamin C than date - heart of palm has 6.8mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and heart of palm contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Heart of palm has more Vitamin E than date - heart of palm has 0.5mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and heart of palm contain similar amounts of Vitamin K - date has 2.7ug 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, date contains more pantothenic acid. Both dates and heart of palm contain significant amounts of thiamin, niacin and folate.
| Dates | Heart of Palm | |
|---|---|---|
| Thiamin | 0.05 MG | 0.045 MG |
| Riboflavin | 0.06 MG | 0.17 MG |
| Niacin | 1.61 MG | 0.85 MG |
| Pantothenic acid | 0.805 MG | ~ |
| Vitamin B6 | 0.249 MG | 0.725 MG |
| Folate | 15 UG | 20 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 256% more calcium than heart of palm - date has 64mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 87% more iron than date - date has 0.9mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both dates and heart of palm are high in potassium. Heart of palm has 158% more potassium than date - date has 696mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Antioxidants and Phytonutrients
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: Dates (Dates, medjool) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Dates 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 dates or heart of palm contain more calories in 100 grams?Both dates and heart of palm are high in calories. Date has 140% more calories than heart of palm - date has 277 calories in 100g and heart of palm has 114 calories.
Does dates or heart of palm have more carbohydrates?
By weight, date is high in carbohydrates and heart of palm has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does dates or heart of palm contain more calcium?
Date is a rich source of calcium and it has 260% more calcium than heart of palm - date has 64mg of calcium in 100 grams and heart of palm has 18mg of calcium.
Does dates or heart of palm contain more potassium?
Both dates and heart of palm are high in potassium. Heart of palm has 160% more potassium than date - date has 696mg of potassium in 100 grams and heart of palm has 1795mg of potassium.