Raisins vs. Heart of Palm
Nutrition comparison of Raisins 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
raisins
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 raisins and heart of palm:
- Both raisins and heart of palm are high in calories and potassium.
- Raisin has more thiamin and pantothenic acid, however, heart of palm contains more Vitamin B6 and folate.
- Raisin has signficantly less sugar than heart of palm.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Raisins (Raisins, seeded) 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 raisins and heart of palm are high in calories. Raisin has 160% more calories than heart of palm - raisin has 296 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, raisins is lighter in protein, heavier in carbs and similar to heart of palm for fat. Raisins has a macronutrient ratio of 3:95:2 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Heart of Palm | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 95% | 89% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and heart of palm has 68% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 353% more dietary fiber than heart of palm - raisin has 6.8g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Raisin has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and heart of palm contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both raisins and heart of palm are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Raisins and heart of palm contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Heart of palm and raisins contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Heart of palm has more Vitamin E than raisin - heart of palm has 0.5mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more thiamin and pantothenic acid, however, heart of palm contains more Vitamin B6 and folate. Both raisins and heart of palm contain significant amounts of riboflavin and niacin.
| Raisins | Heart of Palm | |
|---|---|---|
| Thiamin | 0.112 MG | 0.045 MG |
| Riboflavin | 0.182 MG | 0.17 MG |
| Niacin | 1.114 MG | 0.85 MG |
| Pantothenic acid | 0.045 MG | ~ |
| Vitamin B6 | 0.188 MG | 0.725 MG |
| Folate | 3 UG | 20 UG |
Minerals
calcium
Raisin has 56% more calcium than heart of palm - raisin has 28mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Raisin is a great source of iron and it has 54% more iron than heart of palm - raisin has 2.6mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both raisins and heart of palm are high in potassium. Heart of palm has 118% more potassium than raisin - raisin has 825mg 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, raisin has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Raisins | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.013 G |
| Total | 0.037 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both raisins and heart of palm contain significant amounts of linoleic acid.
| Raisins | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.122 G | 0.076 G |
| Total | 0.122 G | 0.076 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: Raisins (Raisins, seeded) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Raisins 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 % |
|
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 raisins or heart of palm contain more calories in 100 grams?Both raisins and heart of palm are high in calories. Raisin has 160% more calories than heart of palm - raisin has 296 calories in 100g and heart of palm has 114 calories.
Does raisins or heart of palm have more carbohydrates?
By weight, raisin is high in carbohydrates and heart of palm has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does raisins or heart of palm contain more potassium?
Both raisins and heart of palm are high in potassium. Heart of palm has 120% more potassium than raisin - raisin has 825mg of potassium in 100 grams and heart of palm has 1795mg of potassium.