Figs vs. Heart of Palm
Nutrition comparison of Figs 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
figs
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 figs and heart of palm:
- Both figs and heart of palm are high in potassium.
- Fig is a great source of dietary fiber.
- Heart of palm has more riboflavin, Vitamin B6 and folate, however, fig contains more pantothenic acid.
USDA sources for nutritional information: Figs (Figs, 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 fig has 35% less calories than heart of palm - fig has 74 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, figs is lighter in protein, heavier in carbs and similar to heart of palm for fat. Figs has a macronutrient ratio of 4:93:3 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Heart of Palm | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 93% | 89% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Fig has 25% less carbohydrates than heart of palm - fig has 19.2g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Fig is a great source of dietary fiber and it has 93% more dietary fiber than heart of palm - fig has 2.9g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Figs and heart of palm contain similar amounts of sugar - fig has 16.3g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Heart of palm has 257% more protein than fig - fig has 0.75g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both figs and heart of palm are low in saturated fat - fig has 0.06g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 240% more Vitamin C than fig - fig has 2mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Figs and heart of palm contain similar amounts of Vitamin A - fig has 7ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Figs and heart of palm contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Figs and heart of palm contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more riboflavin, Vitamin B6 and folate, however, fig contains more pantothenic acid. Both figs and heart of palm contain significant amounts of thiamin and niacin.
| Figs | Heart of Palm | |
|---|---|---|
| Thiamin | 0.06 MG | 0.045 MG |
| Riboflavin | 0.05 MG | 0.17 MG |
| Niacin | 0.4 MG | 0.85 MG |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.113 MG | 0.725 MG |
| Folate | 6 UG | 20 UG |
Minerals
calcium
Fig has 94% more calcium than heart of palm - fig has 35mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 354% more iron than fig - fig has 0.37mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both figs and heart of palm are high in potassium. Heart of palm has 674% more potassium than fig - fig has 232mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both figs and heart of palm contain significant amounts of linoleic acid.
| Figs | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.144 G | 0.076 G |
| Total | 0.144 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: Figs (Figs, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Figs 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 % |
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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 figs or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and fig has 40% less calories than heart of palm - fig has 74 calories in 100g and heart of palm has 114 calories.
Does figs or heart of palm have more carbohydrates?
By weight, fig has 30% fewer carbohydrates than heart of palm - fig has 19.2g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does figs or heart of palm contain more potassium?
Both figs and heart of palm are high in potassium. Heart of palm has 670% more potassium than fig - fig has 232mg of potassium in 100 grams and heart of palm has 1795mg of potassium.