White Chocolate vs. Heart of Palm
Nutrition comparison of White Chocolate 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
white chocolate
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 white chocolate and heart of palm:
- Both white chocolate and heart of palm are high in calories and potassium.
- Heart of palm has signficantly more iron than white chocolate.
- White chocolate has more pantothenic acid and Vitamin B12, however, heart of palm contains more Vitamin B6 and folate.
- White chocolate is an excellent source of calcium.
USDA sources for nutritional information: White Chocolate (Candies, white chocolate) 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 white chocolate and heart of palm are high in calories. White chocolate has 373% more calories than heart of palm - white chocolate has 539 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, white chocolate is lighter in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. White chocolate has a macronutrient ratio of 4:43:53 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Chocolate | Heart of Palm | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 43% | 89% |
| Fat | 53% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and heart of palm has 57% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Heart of palm has 650% more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
White chocolate is high in sugar and heart of palm has 71% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
White chocolate has 119% more protein than heart of palm - white chocolate has 5.9g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and heart of palm has 100% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
cholesterol
Heart of palm has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and heart of palm does not contain significant amounts.
Vitamins
Vitamin C
Heart of palm has 12 times more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
White chocolate and heart of palm contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
White chocolate and heart of palm contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
White chocolate has more Vitamin K than heart of palm - white chocolate has 9.1ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
White chocolate has more pantothenic acid and Vitamin B12, however, heart of palm contains more Vitamin B6 and folate. Both white chocolate and heart of palm contain significant amounts of thiamin, riboflavin and niacin.
| White Chocolate | Heart of Palm | |
|---|---|---|
| Thiamin | 0.063 MG | 0.045 MG |
| Riboflavin | 0.282 MG | 0.17 MG |
| Niacin | 0.745 MG | 0.85 MG |
| Pantothenic acid | 0.608 MG | ~ |
| Vitamin B6 | 0.056 MG | 0.725 MG |
| Folate | 7 UG | 20 UG |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
White chocolate is an excellent source of calcium and it has 10 times more calcium than heart of palm - white chocolate has 199mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has signficantly more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both white chocolate and heart of palm are high in potassium. Heart of palm has 528% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| White Chocolate | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.013 G |
| Total | 0.103 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, white chocolate has more linoleic acid than heart of palm per 100 grams.
| White Chocolate | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.91 G | 0.076 G |
| Total | 0.914 G | 0.076 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Chocolate or Heart of Palm .
Note: The specific food items compared are: White Chocolate (Candies, white chocolate) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
White Chocolate 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 % |
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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 % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 white chocolate or heart of palm contain more calories in 100 grams?Both white chocolate and heart of palm are high in calories. White chocolate has 370% more calories than heart of palm - white chocolate has 539 calories in 100g and heart of palm has 114 calories.
Does white chocolate or heart of palm have more carbohydrates?
By weight, white chocolate is high in carbohydrates and heart of palm has 60% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does white chocolate or heart of palm contain more calcium?
White chocolate is a rich source of calcium and it has 10 times more calcium than heart of palm - white chocolate has 199mg of calcium in 100 grams and heart of palm has 18mg of calcium.
Does white chocolate or heart of palm contain more potassium?
Both white chocolate and heart of palm are high in potassium. Heart of palm has 530% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and heart of palm has 1795mg of potassium.