Heart of Palm vs. Zucchini
Nutrition comparison of Cooked Heart Of Palm and Zucchini
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
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heart of palm and zucchini:
- Both zucchini and heart of palm are high in potassium.
- Zucchini has more pantothenic acid, however, heart of palm contains more Vitamin B6.
- Zucchini has signficantly less carbohydrates than heart of palm.
- Zucchini has signficantly less sugar than heart of palm.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heart of palm is high in calories and zucchini has 85% less calories than heart of palm - zucchini 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 zucchini per calorie. Heart of palm has a macronutrient ratio of 9:89:2 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Heart of Palm | Zucchini | |
|---|---|---|
| Protein | 9% | 24% |
| Carbohydrates | 89% | 62% |
| Fat | 2% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini has signficantly less carbohydrates than heart of palm - zucchini has 3.1g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Heart of palm has 50% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Zucchini has signficantly less sugar than heart of palm - zucchini has 2.5g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Zucchini and heart of palm contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both zucchini and heart of palm are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 163% more Vitamin C than heart of palm - zucchini has 17.9mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Zucchini and heart of palm contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Zucchini and heart of palm contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Zucchini and heart of palm contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Zucchini has more pantothenic acid, however, heart of palm contains more Vitamin B6. Both heart of palm and zucchini contain significant amounts of thiamin, riboflavin, niacin and folate.
| Heart of Palm | Zucchini | |
|---|---|---|
| Thiamin | 0.045 MG | 0.045 MG |
| Riboflavin | 0.17 MG | 0.094 MG |
| Niacin | 0.85 MG | 0.451 MG |
| Pantothenic acid | ~ | 0.204 MG |
| Vitamin B6 | 0.725 MG | 0.163 MG |
| Folate | 20 UG | 24 UG |
Minerals
calcium
Zucchini and heart of palm contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 354% more iron than zucchini - zucchini has 0.37mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both zucchini and heart of palm are high in potassium. Heart of palm has 588% more potassium than zucchini - zucchini has 261mg 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 | Zucchini | |
|---|---|---|
| beta-carotene | 39 UG | 120 UG |
| lutein + zeaxanthin | ~ | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Heart of Palm | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.061 G |
| Total | 0.013 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, heart of palm has more linoleic acid than zucchini per 100 grams.
| Heart of Palm | Zucchini | |
|---|---|---|
| linoleic acid | 0.076 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.076 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Cooked Heart of Palm g
()
|
Daily Values (%) |
Zucchini 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 zucchini or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and zucchini has 90% less calories than heart of palm - zucchini has 17 calories in 100g and heart of palm has 114 calories.
Does zucchini or heart of palm have more carbohydrates?
By weight, zucchini has signficantly fewer carbohydrates than heart of palm - zucchini has 3.1g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does zucchini or heart of palm contain more potassium?
Both zucchini and heart of palm are high in potassium. Heart of palm has 590% more potassium than zucchini - zucchini has 261mg of potassium in 100 grams and heart of palm has 1795mg of potassium.