Pasta vs. Heart of Palm
Nutrition comparison of Pasta 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
pasta
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 pasta and heart of palm:
- Both pasta and heart of palm are high in calories and potassium.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, heart of palm contains more Vitamin B6.
- Pasta has signficantly less sugar than heart of palm.
- Pasta is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) 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 pasta and heart of palm are high in calories. Pasta has 225% more calories than heart of palm - pasta has 371 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to heart of palm for fat. Pasta 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:
| Pasta | Heart of Palm | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 82% | 89% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and heart of palm has 66% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 113% more dietary fiber than heart of palm - pasta has 3.2g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Pasta has signficantly less sugar than heart of palm - pasta has 2.7g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 387% more protein than heart of palm - pasta has 13g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both pasta and heart of palm are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has more Vitamin C than pasta - heart of palm has 6.8mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Heart of palm and pasta contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and heart of palm contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Pasta and heart of palm contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, heart of palm contains more Vitamin B6.
| Pasta | Heart of Palm | |
|---|---|---|
| Thiamin | 0.891 MG | 0.045 MG |
| Riboflavin | 0.4 MG | 0.17 MG |
| Niacin | 7.177 MG | 0.85 MG |
| Pantothenic acid | 0.431 MG | ~ |
| Vitamin B6 | 0.142 MG | 0.725 MG |
| Folate | 237 UG | 20 UG |
Minerals
calcium
Pasta and heart of palm contain similar amounts of calcium - pasta has 21mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Pasta is an excellent source of iron and it has 96% more iron than heart of palm - pasta has 3.3mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both pasta and heart of palm are high in potassium. Heart of palm has 705% more potassium than pasta - pasta has 223mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pasta and heart of palm contain significant amounts of alpha linoleic acid (ALA).
| Pasta | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.013 G |
| Total | 0.024 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than heart of palm per 100 grams.
| Pasta | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.54 G | 0.076 G |
| Total | 0.54 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: Pasta (Pasta, dry, enriched) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Pasta 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 pasta or heart of palm contain more calories in 100 grams?Both pasta and heart of palm are high in calories. Pasta has 230% more calories than heart of palm - pasta has 371 calories in 100g and heart of palm has 114 calories.
Does pasta or heart of palm have more carbohydrates?
By weight, pasta is high in carbohydrates and heart of palm has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does pasta or heart of palm contain more iron?
Pasta is an abundant source of iron and it has 100% more iron than heart of palm - pasta has 3.3mg of iron in 100 grams and heart of palm has 1.7mg of iron.
Does pasta or heart of palm contain more potassium?
Both pasta and heart of palm are high in potassium. Heart of palm has 710% more potassium than pasta - pasta has 223mg of potassium in 100 grams and heart of palm has 1795mg of potassium.