Cashews vs. Heart of Palm
Nutrition comparison of Cashews 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
cashews
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 cashews and heart of palm:
- Both cashews and heart of palm are high in calories and potassium.
- Cashew has 65% less sugar than heart of palm.
- Cashew has more lutein + zeaxanthin than heart of palm, however, heart of palm contains more beta-carotene than cashew.
- Cashew has more thiamin and pantothenic acid, however, heart of palm contains more riboflavin.
- Cashew is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, 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
Both cashews and heart of palm are high in calories. Cashew has 385% more calories than heart of palm - cashew has 553 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, cashews is heavier in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Cashews has a macronutrient ratio of 13:21:67 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Heart of Palm | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 21% | 89% |
| Fat | 67% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Cashews and heart of palm contain similar amounts of carbs - cashew has 30.2g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 120% more dietary fiber than heart of palm - cashew has 3.3g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Cashew has 65% less sugar than heart of palm - cashew has 5.9g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 580% more protein than heart of palm - cashew has 18.2g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Cashew is high in saturated fat and heart of palm has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 12 times more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Heart of palm and cashews contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and heart of palm contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than heart of palm - cashew has 34.1ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Cashew has more thiamin and pantothenic acid, however, heart of palm contains more riboflavin. Both cashews and heart of palm contain significant amounts of niacin, Vitamin B6 and folate.
| Cashews | Heart of Palm | |
|---|---|---|
| Thiamin | 0.423 MG | 0.045 MG |
| Riboflavin | 0.058 MG | 0.17 MG |
| Niacin | 1.062 MG | 0.85 MG |
| Pantothenic acid | 0.864 MG | ~ |
| Vitamin B6 | 0.417 MG | 0.725 MG |
| Folate | 25 UG | 20 UG |
Minerals
calcium
Cashew has 106% more calcium than heart of palm - cashew has 37mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Cashew is an excellent source of iron and it has 298% more iron than heart of palm - cashew has 6.7mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both cashews and heart of palm are high in potassium. Heart of palm has 172% more potassium than cashew - cashew has 660mg 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, cashew has more lutein + zeaxanthin than heart of palm per 100 grams, however, heart of palm contains more beta-carotene than cashew per 100 grams.
| Cashews | Heart of Palm | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | ~ |
| beta-carotene | ~ | 39 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Cashews | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.013 G |
| Total | 0.062 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than heart of palm per 100 grams.
| Cashews | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.076 G |
| Total | 8.048 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: Cashews (Nuts, cashew nuts, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Cashews 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 cashews or heart of palm contain more calories in 100 grams?Both cashews and heart of palm are high in calories. Cashew has 390% more calories than heart of palm - cashew has 553 calories in 100g and heart of palm has 114 calories.
Does cashews or heart of palm have more carbohydrates?
By weight, cashews and heart of palm contain similar amounts of carbs - cashew has 30.2g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does cashews or heart of palm contain more iron?
Cashew is an abundant source of iron and it has 300% more iron than heart of palm - cashew has 6.7mg of iron in 100 grams and heart of palm has 1.7mg of iron.
Does cashews or heart of palm contain more potassium?
Both cashews and heart of palm are high in potassium. Heart of palm has 170% more potassium than cashew - cashew has 660mg of potassium in 100 grams and heart of palm has 1795mg of potassium.