Heart of Palm vs. Romaine Lettuce
Nutrition comparison of Cooked Heart Of Palm and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
heart of palm
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heart of palm and romaine lettuce:
- Both romaine lettuce and heart of palm are high in potassium.
- Heart of palm has more riboflavin, niacin and Vitamin B6, however, romaine lettuce contains more pantothenic acid and folate.
- Romaine lettuce has signficantly less carbohydrates than heart of palm.
- Romaine lettuce has signficantly less sugar than heart of palm.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heart of palm is high in calories and romaine lettuce has 85% less calories than heart of palm - romaine lettuce has 17 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, heart of palm is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Heart of palm has a macronutrient ratio of 9:89:2 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Heart of Palm | Romaine Lettuce | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 89% | 65% |
| Fat | 2% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has signficantly less carbohydrates than heart of palm - romaine lettuce has 3.3g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 40% more dietary fiber than heart of palm - romaine lettuce has 2.1g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Romaine lettuce has signficantly less sugar than heart of palm - romaine lettuce has 1.2g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Romaine lettuce and heart of palm contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both romaine lettuce and heart of palm are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 70% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 144 times more Vitamin A than heart of palm - romaine lettuce has 436ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Romaine lettuce and heart of palm contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than heart of palm - romaine lettuce has 102.5ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more riboflavin, niacin and Vitamin B6, however, romaine lettuce contains more pantothenic acid and folate. Both heart of palm and romaine lettuce contain significant amounts of thiamin.
| Heart of Palm | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.045 MG | 0.072 MG |
| Riboflavin | 0.17 MG | 0.067 MG |
| Niacin | 0.85 MG | 0.313 MG |
| Pantothenic acid | ~ | 0.142 MG |
| Vitamin B6 | 0.725 MG | 0.074 MG |
| Folate | 20 UG | 136 UG |
Minerals
calcium
Romaine lettuce has 83% more calcium than heart of palm - romaine lettuce has 33mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 73% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both romaine lettuce and heart of palm are high in potassium. Heart of palm has 627% more potassium than romaine lettuce - romaine lettuce has 247mg 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 39 UG | 5226 UG |
| lutein + zeaxanthin | ~ | 2312 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Heart of Palm | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.113 G |
| Total | 0.013 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both heart of palm and romaine lettuce contain significant amounts of linoleic acid.
| Heart of Palm | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.076 G | 0.047 G |
| Total | 0.076 G | 0.047 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: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Cooked Heart of Palm g
()
|
Daily Values (%) |
Romaine Lettuce g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 romaine lettuce or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and romaine lettuce has 90% less calories than heart of palm - romaine lettuce has 17 calories in 100g and heart of palm has 114 calories.
Does romaine lettuce or heart of palm have more carbohydrates?
By weight, romaine lettuce has signficantly fewer carbohydrates than heart of palm - romaine lettuce has 3.3g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does romaine lettuce or heart of palm contain more potassium?
Both romaine lettuce and heart of palm are high in potassium. Heart of palm has 630% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and heart of palm has 1795mg of potassium.