Apple Cider vs. Heart of Palm
Nutrition comparison of Apple Cider 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
apple cider
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 apple cider and heart of palm:
- Apple cider has 56% less carbohydrates than heart of palm.
- Heart of palm has more riboflavin, niacin, Vitamin B6 and folate.
- Heart of palm has signficantly more iron than apple cider.
- Heart of palm is an excellent source of potassium.
USDA sources for nutritional information: Apple Cider (Apple cider) 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 apple cider has 60% less calories than heart of palm - apple cider has 46 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, apple cider is lighter in protein, heavier in carbs and similar to heart of palm for fat. Apple cider has a macronutrient ratio of 1:97:2 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple Cider | Heart of Palm | |
|---|---|---|
| Protein | 1% | 9% |
| Carbohydrates | 97% | 89% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Apple cider has 56% less carbohydrates than heart of palm - apple cider has 11.3g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Heart of palm has 650% more dietary fiber than apple cider - apple cider has 0.2g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Apple cider has 44% less sugar than heart of palm - apple cider has 9.6g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Heart of palm has 25 times more protein than apple cider - apple cider has 0.1g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both apple cider and heart of palm are low in saturated fat - apple cider has 0.02g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 656% more Vitamin C than apple cider - apple cider has 0.9mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Heart of palm and apple cider contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and apple cider does not contain significant amounts.
Vitamin E
Apple cider and heart of palm contain similar amounts of Vitamin E - apple cider has 0.01mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
The B Vitamins
Heart of palm has more riboflavin, niacin, Vitamin B6 and folate. Both apple cider and heart of palm contain significant amounts of thiamin.
| Apple Cider | Heart of Palm | |
|---|---|---|
| Thiamin | 0.021 MG | 0.045 MG |
| Riboflavin | 0.017 MG | 0.17 MG |
| Niacin | 0.073 MG | 0.85 MG |
| Vitamin B6 | 0.018 MG | 0.725 MG |
| Folate | ~ | 20 UG |
Minerals
calcium
Heart of palm has 125% more calcium than apple cider - apple cider has 8mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has signficantly more iron than apple cider - apple cider has 0.12mg 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 16 times more potassium than apple cider - apple cider has 101mg 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,
| Apple Cider | Heart of Palm | |
|---|---|---|
| lutein + zeaxanthin | 16 UG | ~ |
| beta-carotene | ~ | 39 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple cider and heart of palm contain significant amounts of alpha linoleic acid (ALA).
| Apple Cider | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.013 G |
| Total | 0.007 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, heart of palm has more linoleic acid than apple cider per 100 grams.
| Apple Cider | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.033 G | 0.076 G |
| Total | 0.033 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: Apple Cider (Apple cider) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Apple Cider 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 apple cider or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and apple cider has 60% less calories than heart of palm - apple cider has 46 calories in 100g and heart of palm has 114 calories.
Does apple cider or heart of palm have more carbohydrates?
By weight, apple cider has 60% fewer carbohydrates than heart of palm - apple cider has 11.3g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does apple cider or heart of palm contain more potassium?
Heart of palm is a rich source of potassium and it has 16 times more potassium than apple cider - apple cider has 101mg of potassium in 100 grams and heart of palm has 1795mg of potassium.