Avocado vs. Heart of Palm
Nutrition comparison of Avocado 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
avocado
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 avocado and heart of palm:
- Both avocado and heart of palm are high in calories and potassium.
- Avocado has 66% less carbohydrates than heart of palm.
- Avocado has more niacin, pantothenic acid and folate, however, heart of palm contains more Vitamin B6.
- Avocado has signficantly less sugar than heart of palm.
- Avocado is an excellent source of dietary fiber.
- Heart of palm has 45.2 times less saturated fat than avocado.
USDA sources for nutritional information: Avocado (Avocados, raw, California) 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 avocado and heart of palm are high in calories. Avocado has 46% more calories than heart of palm - avocado has 167 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Avocado has a macronutrient ratio of 4:19:77 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Heart of Palm | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 19% | 89% |
| Fat | 77% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 66% less carbohydrates than heart of palm - avocado has 8.6g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 353% more dietary fiber than heart of palm - avocado has 6.8g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Avocado has signficantly less sugar than heart of palm - avocado has 0.3g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Avocado and heart of palm contain similar amounts of protein - avocado has 2g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Heart of palm has 45.2 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Avocado and heart of palm contain similar amounts of Vitamin C - avocado has 8.8mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Avocado and heart of palm contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Avocado has 294% more Vitamin E than heart of palm - avocado has 2mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than heart of palm - avocado has 21ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Avocado has more niacin, pantothenic acid and folate, however, heart of palm contains more Vitamin B6. Both avocado and heart of palm contain significant amounts of thiamin and riboflavin.
| Avocado | Heart of Palm | |
|---|---|---|
| Thiamin | 0.075 MG | 0.045 MG |
| Riboflavin | 0.143 MG | 0.17 MG |
| Niacin | 1.912 MG | 0.85 MG |
| Pantothenic acid | 1.463 MG | ~ |
| Vitamin B6 | 0.287 MG | 0.725 MG |
| Folate | 89 UG | 20 UG |
Minerals
calcium
Avocado and heart of palm contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 175% more iron than avocado - avocado has 0.61mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both avocado and heart of palm are high in potassium. Heart of palm has 254% more potassium than avocado - avocado has 507mg 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 avocado and heart of palm contain significant amounts of beta-carotene.
| Avocado | Heart of Palm | |
|---|---|---|
| beta-carotene | 63 UG | 39 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Avocado | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.013 G |
| Total | 0.125 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than heart of palm per 100 grams.
| Avocado | Heart of Palm | |
|---|---|---|
| linoleic acid | 1.674 G | 0.076 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Avocado 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 avocado or heart of palm contain more calories in 100 grams?Both avocado and heart of palm are high in calories. Avocado has 50% more calories than heart of palm - avocado has 167 calories in 100g and heart of palm has 114 calories.
Does avocado or heart of palm have more carbohydrates?
By weight, avocado has 70% fewer carbohydrates than heart of palm - avocado has 8.6g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does avocado or heart of palm contain more potassium?
Both avocado and heart of palm are high in potassium. Heart of palm has 250% more potassium than avocado - avocado has 507mg of potassium in 100 grams and heart of palm has 1795mg of potassium.