Heart of Palm vs. Shallot
Nutrition comparison of Cooked Heart Of Palm and Shallot
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
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heart of palm and shallot:
- Both shallot and heart of palm are high in potassium.
- Heart of palm has more riboflavin, niacin and Vitamin B6, however, shallot contains more pantothenic acid.
- Shallot has 54% less sugar than heart of palm.
- Shallot is an excellent source of dietary fiber.
USDA sources for nutritional information: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heart of palm is high in calories and shallot has 37% less calories than heart of palm - shallot has 72 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, heart of palm is lighter in protein, heavier in carbs and similar to shallot for fat. Heart of palm has a macronutrient ratio of 9:89:2 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Heart of Palm | Shallot | |
|---|---|---|
| Protein | 9% | 15% |
| Carbohydrates | 89% | 85% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Shallot has 34% less carbohydrates than heart of palm - shallot has 16.8g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Shallot is an excellent source of dietary fiber and it has 113% more dietary fiber than heart of palm - shallot has 3.2g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Shallot has 54% less sugar than heart of palm - shallot has 7.9g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Shallot and heart of palm contain similar amounts of protein - shallot has 2.5g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both shallot and heart of palm are low in saturated fat - shallot has 0.02g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Shallot and heart of palm contain similar amounts of Vitamin C - shallot has 8mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Heart of palm and shallot contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and shallot does not contain significant amounts.
Vitamin E
Shallot and heart of palm contain similar amounts of Vitamin E - shallot has 0.04mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Shallot and heart of palm contain similar amounts of Vitamin K - shallot has 0.8ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more riboflavin, niacin and Vitamin B6, however, shallot contains more pantothenic acid. Both heart of palm and shallot contain significant amounts of thiamin and folate.
| Heart of Palm | Shallot | |
|---|---|---|
| Thiamin | 0.045 MG | 0.06 MG |
| Riboflavin | 0.17 MG | 0.02 MG |
| Niacin | 0.85 MG | 0.2 MG |
| Pantothenic acid | ~ | 0.29 MG |
| Vitamin B6 | 0.725 MG | 0.345 MG |
| Folate | 20 UG | 34 UG |
Minerals
calcium
Shallot has 106% more calcium than heart of palm - shallot has 37mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 40% more iron than shallot - shallot has 1.2mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both shallot and heart of palm are high in potassium. Heart of palm has 437% more potassium than shallot - shallot has 334mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, heart of palm has more alpha linoleic acid (ALA) than shallot per 100 grams.
| Heart of Palm | Shallot | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.002 G |
| Total | 0.013 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, heart of palm has more linoleic acid than shallot per 100 grams.
| Heart of Palm | Shallot | |
|---|---|---|
| linoleic acid | 0.076 G | 0.037 G |
| Total | 0.076 G | 0.037 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 Shallot (Shallots, raw) .
Cooked Heart of Palm g
()
|
Daily Values (%) |
Shallot 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 shallot or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and shallot has 40% less calories than heart of palm - shallot has 72 calories in 100g and heart of palm has 114 calories.
Does shallot or heart of palm have more carbohydrates?
By weight, shallot has 30% fewer carbohydrates than heart of palm - shallot has 16.8g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does shallot or heart of palm contain more potassium?
Both shallot and heart of palm are high in potassium. Heart of palm has 440% more potassium than shallot - shallot has 334mg of potassium in 100 grams and heart of palm has 1795mg of potassium.