Orange vs. Heart of Palm
Nutrition comparison of Orange 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
orange
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 orange and heart of palm:
- Heart of palm has signficantly more iron than orange.
- Heart of palm is an excellent source of potassium.
- Orange has 55% less carbohydrates than heart of palm.
- Orange has more thiamin and pantothenic acid, however, heart of palm contains more riboflavin and Vitamin B6.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 orange has 60% less calories than heart of palm - orange has 46 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, orange is similar to heart of palm for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Heart of Palm | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 91% | 89% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 55% less carbohydrates than heart of palm - orange has 11.5g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 60% more dietary fiber than heart of palm - orange has 2.4g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Orange has 46% less sugar than heart of palm - orange has 9.1g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Heart of palm has 283% more protein than orange - orange has 0.7g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both orange and heart of palm are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 562% more Vitamin C than heart of palm - orange has 45mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Orange and heart of palm contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Orange and heart of palm contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
The B Vitamins
Orange has more thiamin and pantothenic acid, however, heart of palm contains more riboflavin and Vitamin B6. Both orange and heart of palm contain significant amounts of niacin and folate.
| Orange | Heart of Palm | |
|---|---|---|
| Thiamin | 0.1 MG | 0.045 MG |
| Riboflavin | 0.04 MG | 0.17 MG |
| Niacin | 0.4 MG | 0.85 MG |
| Pantothenic acid | 0.25 MG | ~ |
| Vitamin B6 | 0.051 MG | 0.725 MG |
| Folate | 17 UG | 20 UG |
Minerals
calcium
Orange is a great source of calcium and it has 139% more calcium than heart of palm - orange has 43mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has signficantly more iron than orange - orange has 0.09mg 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 962% more potassium than orange - orange has 169mg 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 orange and heart of palm contain significant amounts of beta-carotene.
| Orange | Heart of Palm | |
|---|---|---|
| beta-carotene | 71 UG | 39 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and heart of palm contain significant amounts of alpha linoleic acid (ALA).
| Orange | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.013 G |
| Total | 0.011 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, heart of palm has more linoleic acid than orange per 100 grams.
| Orange | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.031 G | 0.076 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Orange 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 orange or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and orange has 60% less calories than heart of palm - orange has 46 calories in 100g and heart of palm has 114 calories.
Does orange or heart of palm have more carbohydrates?
By weight, orange has 60% fewer carbohydrates than heart of palm - orange has 11.5g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does orange or heart of palm contain more potassium?
Heart of palm is a rich source of potassium and it has 960% more potassium than orange - orange has 169mg of potassium in 100 grams and heart of palm has 1795mg of potassium.