Heart of Palm vs. Ketchup
Nutrition comparison of Cooked Heart Of Palm and Ketchup
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
ketchup
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heart of palm and ketchup:
- Both ketchup and heart of palm are high in calories and potassium.
- Heart of palm has more thiamin, Vitamin B6 and folate, however, ketchup contains more pantothenic acid.
USDA sources for nutritional information: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Ketchup (Catsup) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ketchup and heart of palm are high in calories. Ketchup is very similar to ketchup for calories - ketchup has 101 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, heart of palm is heavier in protein, lighter in carbs and similar to ketchup for fat. Heart of palm has a macronutrient ratio of 9:89:2 and for ketchup, 4:96:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Heart of Palm | Ketchup | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 89% | 96% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Ketchup and heart of palm contain similar amounts of carbs - ketchup has 27.4g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Heart of palm has 400% more dietary fiber than ketchup - ketchup has 0.3g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Ketchup is high in sugar and heart of palm has 20% less sugar than ketchup - ketchup has 21.3g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Heart of palm has 158% more protein than ketchup - ketchup has 1g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both ketchup and heart of palm are low in saturated fat - ketchup has 0.01g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 66% more Vitamin C than ketchup - ketchup has 4.1mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Ketchup has 767% more Vitamin A than heart of palm - ketchup has 26ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Ketchup and heart of palm contain similar amounts of Vitamin E - ketchup has 1.5mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Ketchup and heart of palm contain similar amounts of Vitamin K - ketchup has 3ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more thiamin, Vitamin B6 and folate, however, ketchup contains more pantothenic acid. Both heart of palm and ketchup contain significant amounts of riboflavin and niacin.
| Heart of Palm | Ketchup | |
|---|---|---|
| Thiamin | 0.045 MG | 0.011 MG |
| Riboflavin | 0.17 MG | 0.166 MG |
| Niacin | 0.85 MG | 1.434 MG |
| Pantothenic acid | ~ | 0.047 MG |
| Vitamin B6 | 0.725 MG | 0.158 MG |
| Folate | 20 UG | 9 UG |
Minerals
calcium
Ketchup and heart of palm contain similar amounts of calcium - ketchup has 15mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 380% more iron than ketchup - ketchup has 0.35mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both ketchup and heart of palm are high in potassium. Heart of palm has 539% more potassium than ketchup - ketchup has 281mg 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 | Ketchup | |
|---|---|---|
| beta-carotene | 39 UG | 316 UG |
| lycopene | ~ | 12062 UG |
| lutein + zeaxanthin | ~ | 161 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, heart of palm has more alpha linoleic acid (ALA) than ketchup per 100 grams.
| Heart of Palm | Ketchup | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.001 G |
| Total | 0.013 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both heart of palm and ketchup contain significant amounts of linoleic acid.
| Heart of Palm | Ketchup | |
|---|---|---|
| linoleic acid | 0.076 G | 0.039 G |
| Total | 0.076 G | 0.039 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 Ketchup (Catsup) .
Cooked Heart of Palm g
()
|
Daily Values (%) |
Ketchup 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 ketchup or heart of palm contain more calories in 100 grams?Both ketchup and heart of palm are high in calories. Ketchup is quite similar to ketchup for calories - ketchup has 101 calories in 100g and heart of palm has 114 calories.
Does ketchup or heart of palm have more carbohydrates?
By weight, ketchup and heart of palm contain similar amounts of carbs - ketchup has 27.4g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does ketchup or heart of palm contain more potassium?
Both ketchup and heart of palm are high in potassium. Heart of palm has 540% more potassium than ketchup - ketchup has 281mg of potassium in 100 grams and heart of palm has 1795mg of potassium.