Heart of Palm vs. Russet Potato
Nutrition comparison of Cooked Heart Of Palm and Russet Potato
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
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heart of palm and russet potato:
- Both russet potato and heart of palm are high in potassium.
- Heart of palm has more riboflavin and Vitamin B6, however, russet potato contains more pantothenic acid.
- Russet potato has signficantly less sugar than heart of palm.
USDA sources for nutritional information: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heart of palm is high in calories and russet potato has 31% less calories than heart of palm - russet potato has 79 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, heart of palm is similar to russet potato for protein, carbs and fat. Heart of palm has a macronutrient ratio of 9:89:2 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Heart of Palm | Russet Potato | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 89% | 89% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato has 29% less carbohydrates than heart of palm - russet potato has 18.1g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Russet potato and heart of palm contain similar amounts of dietary fiber - russet potato has 1.3g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Russet potato has signficantly less sugar than heart of palm - russet potato has 0.62g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Russet potato and heart of palm contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both russet potato and heart of palm are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Russet potato and heart of palm contain similar amounts of Vitamin C - russet potato has 5.7mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Heart of palm and russet potato contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and heart of palm contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Russet potato and heart of palm contain similar amounts of Vitamin K - russet potato has 1.8ug 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, russet potato contains more pantothenic acid. Both heart of palm and russet potato contain significant amounts of thiamin, niacin and folate.
| Heart of Palm | Russet Potato | |
|---|---|---|
| Thiamin | 0.045 MG | 0.082 MG |
| Riboflavin | 0.17 MG | 0.033 MG |
| Niacin | 0.85 MG | 1.035 MG |
| Pantothenic acid | ~ | 0.301 MG |
| Vitamin B6 | 0.725 MG | 0.345 MG |
| Folate | 20 UG | 14 UG |
Minerals
calcium
Russet potato and heart of palm contain similar amounts of calcium - russet potato has 13mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 95% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both russet potato and heart of palm are high in potassium. Heart of palm has 330% more potassium than russet potato - russet potato has 417mg 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 | Russet Potato | |
|---|---|---|
| beta-carotene | 39 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both heart of palm and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Heart of Palm | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.01 G |
| Total | 0.013 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, heart of palm has more linoleic acid than russet potato per 100 grams.
| Heart of Palm | Russet Potato | |
|---|---|---|
| linoleic acid | 0.076 G | 0.032 G |
| Total | 0.076 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Heart of Palm g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
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 % |
|
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 % |
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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 % |
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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 % |
|
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 russet potato or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and russet potato has 30% less calories than heart of palm - russet potato has 79 calories in 100g and heart of palm has 114 calories.
Does russet potato or heart of palm have more carbohydrates?
By weight, russet potato has 30% fewer carbohydrates than heart of palm - russet potato has 18.1g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does russet potato or heart of palm contain more potassium?
Both russet potato and heart of palm are high in potassium. Heart of palm has 330% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and heart of palm has 1795mg of potassium.