Eggplant vs. Heart of Palm
Nutrition comparison of Eggplant 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
eggplant
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 eggplant and heart of palm:
- Both eggplant and heart of palm are high in potassium.
- Eggplant has 3.3 times less carbohydrates than heart of palm.
- Eggplant has 3.8 times less sugar than heart of palm.
- Eggplant is a great source of dietary fiber.
- Heart of palm has more beta-carotene than eggplant, however, eggplant contains more lutein + zeaxanthin than heart of palm.
- Heart of palm has more riboflavin and Vitamin B6, however, eggplant contains more pantothenic acid.
- Heart of palm has signficantly more iron than eggplant.
USDA sources for nutritional information: Eggplant (Eggplant, 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 eggplant has 78% less calories than heart of palm - eggplant has 25 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, eggplant is heavier in protein, lighter in carbs and similar to heart of palm for fat. Eggplant has a macronutrient ratio of 14:82:4 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Eggplant | Heart of Palm | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 82% | 89% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant has 3.3 times less carbohydrates than heart of palm - eggplant has 5.9g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Eggplant is a great source of dietary fiber and it has 100% more dietary fiber than heart of palm - eggplant has 3g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Eggplant has 3.8 times less sugar than heart of palm - eggplant has 3.5g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Heart of palm has 173% more protein than eggplant - eggplant has 0.98g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both eggplant and heart of palm are low in saturated fat - eggplant has 0.03g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 209% more Vitamin C than eggplant - eggplant has 2.2mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Eggplant and heart of palm contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Eggplant and heart of palm contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Eggplant and heart of palm contain similar amounts of Vitamin K - eggplant has 3.5ug 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, eggplant contains more pantothenic acid. Both eggplant and heart of palm contain significant amounts of thiamin, niacin and folate.
| Eggplant | Heart of Palm | |
|---|---|---|
| Thiamin | 0.039 MG | 0.045 MG |
| Riboflavin | 0.037 MG | 0.17 MG |
| Niacin | 0.649 MG | 0.85 MG |
| Pantothenic acid | 0.281 MG | ~ |
| Vitamin B6 | 0.084 MG | 0.725 MG |
| Folate | 22 UG | 20 UG |
Minerals
calcium
Heart of palm has 100% more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has signficantly more iron than eggplant - eggplant has 0.23mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both eggplant and heart of palm are high in potassium. Heart of palm has 684% more potassium than eggplant - eggplant has 229mg 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, heart of palm has more beta-carotene than eggplant per 100 grams, however, eggplant contains more lutein + zeaxanthin than heart of palm per 100 grams.
| Eggplant | Heart of Palm | |
|---|---|---|
| beta-carotene | 14 UG | 39 UG |
| lutein + zeaxanthin | 36 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both eggplant and heart of palm contain significant amounts of alpha linoleic acid (ALA).
| Eggplant | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.013 G |
| Total | 0.013 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both eggplant and heart of palm contain significant amounts of linoleic acid.
| Eggplant | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.063 G | 0.076 G |
| Total | 0.063 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: Eggplant (Eggplant, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Eggplant 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 eggplant or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and eggplant has 80% less calories than heart of palm - eggplant has 25 calories in 100g and heart of palm has 114 calories.
Does eggplant or heart of palm have more carbohydrates?
By weight, eggplant has 3.3 times fewer carbohydrates than heart of palm - eggplant has 5.9g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does eggplant or heart of palm contain more potassium?
Both eggplant and heart of palm are high in potassium. Heart of palm has 680% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and heart of palm has 1795mg of potassium.