Heart of Palm vs. Water Chestnut
Nutrition comparison of Cooked Heart Of Palm and Water Chestnut
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
water chestnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heart of palm and water chestnut:
- Both water chestnut and heart of palm are high in potassium.
- Heart of palm has signficantly more iron than water chestnut.
- Water chestnut has 72% less sugar than heart of palm.
- Water chestnut has more thiamin and pantothenic acid, however, heart of palm contains more Vitamin B6.
- Water chestnut is a great source of dietary fiber.
USDA sources for nutritional information: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Water Chestnut (Waterchestnuts, chinese, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Water chestnut and heart of palm contain similar amounts of calories - water chestnut has 97 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 water chestnut for fat. Heart of palm has a macronutrient ratio of 9:89:2 and for water chestnut, 5:94:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Heart of Palm | Water Chestnut | |
|---|---|---|
| Protein | 9% | 5% |
| Carbohydrates | 89% | 94% |
| Fat | 2% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Water chestnut and heart of palm contain similar amounts of carbs - water chestnut has 23.9g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Water chestnut is a great source of dietary fiber and it has 100% more dietary fiber than heart of palm - water chestnut has 3g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Water chestnut has 72% less sugar than heart of palm - water chestnut has 4.8g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Water chestnut and heart of palm contain similar amounts of protein - water chestnut has 1.4g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both water chestnut and heart of palm are low in saturated fat - water chestnut has 0.03g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 70% more Vitamin C than water chestnut - water chestnut has 4mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Heart of palm and water chestnut contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and water chestnut does not contain significant amounts.
Vitamin E
Water chestnut and heart of palm contain similar amounts of Vitamin E - water chestnut has 1.2mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Water chestnut and heart of palm contain similar amounts of Vitamin K - water chestnut has 0.3ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Water chestnut has more thiamin and pantothenic acid, however, heart of palm contains more Vitamin B6. Both heart of palm and water chestnut contain significant amounts of riboflavin, niacin and folate.
| Heart of Palm | Water Chestnut | |
|---|---|---|
| Thiamin | 0.045 MG | 0.14 MG |
| Riboflavin | 0.17 MG | 0.2 MG |
| Niacin | 0.85 MG | 1 MG |
| Pantothenic acid | ~ | 0.479 MG |
| Vitamin B6 | 0.725 MG | 0.328 MG |
| Folate | 20 UG | 16 UG |
Minerals
calcium
Water chestnut and heart of palm contain similar amounts of calcium - water chestnut has 11mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has signficantly more iron than water chestnut - water chestnut has 0.06mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both water chestnut and heart of palm are high in potassium. Heart of palm has 207% more potassium than water chestnut - water chestnut has 584mg 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, both heart of palm and water chestnut contain significant amounts of alpha linoleic acid (ALA).
| Heart of Palm | Water Chestnut | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.01 G |
| Total | 0.013 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, heart of palm has more linoleic acid than water chestnut per 100 grams.
| Heart of Palm | Water Chestnut | |
|---|---|---|
| linoleic acid | 0.076 G | 0.032 G |
| Total | 0.076 G | 0.032 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 Water Chestnut (Waterchestnuts, chinese, raw) .
Cooked Heart of Palm g
()
|
Daily Values (%) |
Water Chestnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 water chestnut or heart of palm contain more calories in 100 grams?Water chestnut and heart of palm contain similar amounts of calories - water chestnut has 97 calories in 100g and heart of palm has 114 calories.
Does water chestnut or heart of palm have more carbohydrates?
By weight, water chestnut and heart of palm contain similar amounts of carbs - water chestnut has 23.9g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does water chestnut or heart of palm contain more potassium?
Both water chestnut and heart of palm are high in potassium. Heart of palm has 210% more potassium than water chestnut - water chestnut has 584mg of potassium in 100 grams and heart of palm has 1795mg of potassium.