Heart of Palm vs. Tomato Sauce
Nutrition comparison of Cooked Heart Of Palm and Tomato Sauce
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
tomato sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heart of palm and tomato sauce:
- Both tomato sauce and heart of palm are high in potassium.
- Heart of palm has more riboflavin, Vitamin B6 and folate, however, tomato sauce contains more pantothenic acid.
- Tomato sauce has 3.7 times less carbohydrates than heart of palm.
- Tomato sauce has 3.7 times less sugar than heart of palm.
USDA sources for nutritional information: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heart of palm is high in calories and tomato sauce has 79% less calories than heart of palm - tomato sauce has 24 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 lighter in fat compared to tomato sauce per calorie. Heart of palm has a macronutrient ratio of 9:89:2 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Heart of Palm | Tomato Sauce | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 89% | 74% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato sauce has 3.7 times less carbohydrates than heart of palm - tomato sauce has 5.3g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Tomato sauce and heart of palm contain similar amounts of dietary fiber - tomato sauce has 1.5g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Tomato sauce has 3.7 times less sugar than heart of palm - tomato sauce has 3.6g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Tomato sauce and heart of palm contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both tomato sauce and heart of palm are low in saturated fat - tomato sauce has 0.04g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Tomato sauce and heart of palm contain similar amounts of Vitamin C - tomato sauce has 7mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Tomato sauce and heart of palm contain similar amounts of Vitamin A - tomato sauce has 22ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Tomato sauce and heart of palm contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Tomato sauce and heart of palm contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more riboflavin, Vitamin B6 and folate, however, tomato sauce contains more pantothenic acid. Both heart of palm and tomato sauce contain significant amounts of thiamin and niacin.
| Heart of Palm | Tomato Sauce | |
|---|---|---|
| Thiamin | 0.045 MG | 0.024 MG |
| Riboflavin | 0.17 MG | 0.065 MG |
| Niacin | 0.85 MG | 0.991 MG |
| Pantothenic acid | ~ | 0.309 MG |
| Vitamin B6 | 0.725 MG | 0.098 MG |
| Folate | 20 UG | 9 UG |
Minerals
calcium
Tomato sauce and heart of palm contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 75% more iron than tomato sauce - tomato sauce has 0.96mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both tomato sauce and heart of palm are high in potassium. Heart of palm has 504% more potassium than tomato sauce - tomato sauce has 297mg 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 | Tomato Sauce | |
|---|---|---|
| beta-carotene | 39 UG | 259 UG |
| lycopene | ~ | 13895 UG |
| lutein + zeaxanthin | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, heart of palm has more alpha linoleic acid (ALA) than tomato sauce per 100 grams.
| Heart of Palm | Tomato Sauce | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.005 G |
| Total | 0.013 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both heart of palm and tomato sauce contain significant amounts of linoleic acid.
| Heart of Palm | Tomato Sauce | |
|---|---|---|
| linoleic acid | 0.076 G | 0.115 G |
| Total | 0.076 G | 0.115 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 Tomato Sauce (Tomato products, canned, sauce) .
Cooked Heart of Palm g
()
|
Daily Values (%) |
Tomato Sauce 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 tomato sauce or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and tomato sauce has 80% less calories than heart of palm - tomato sauce has 24 calories in 100g and heart of palm has 114 calories.
Does tomato sauce or heart of palm have more carbohydrates?
By weight, tomato sauce has 3.7 times fewer carbohydrates than heart of palm - tomato sauce has 5.3g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does tomato sauce or heart of palm contain more potassium?
Both tomato sauce and heart of palm are high in potassium. Heart of palm has 500% more potassium than tomato sauce - tomato sauce has 297mg of potassium in 100 grams and heart of palm has 1795mg of potassium.