Worcestershire Sauce vs. Heart of Palm
Nutrition comparison of Worcestershire Sauce 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
worcestershire sauce
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 worcestershire sauce and heart of palm:
- Both worcestershire sauce and heart of palm are high in potassium.
- Heart of palm has more Vitamin B6 and folate.
- Heart of palm has signficantly more dietary fiber than worcestershire sauce.
- Worcestershire sauce is a great source of Vitamin C.
- Worcestershire sauce is an excellent source of calcium and iron.
USDA sources for nutritional information: Worcestershire Sauce (Sauce, worcestershire) 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
Heart of palm is high in calories and worcestershire sauce has 32% less calories than heart of palm - worcestershire sauce has 77 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, worcestershire sauce is lighter in protein, heavier in carbs and similar to heart of palm for fat. Worcestershire sauce has a macronutrient ratio of 0:100:0 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Worcestershire Sauce | Heart of Palm | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | 100% | 89% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Worcestershire sauce has 25% less carbohydrates than heart of palm - worcestershire sauce has 19.2g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Heart of palm has signficantly more dietary fiber than worcestershire sauce - heart of palm has 1.5g of dietary fiber per 100 grams and worcestershire sauce does not contain significant amounts.
sugar
Worcestershire sauce has 41% less sugar than heart of palm - worcestershire sauce has 10g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Heart of palm has more protein than worcestershire sauce - heart of palm has 2.7g of protein per 100 grams and worcestershire sauce does not contain significant amounts.
Fat
saturated fat
Both heart of palm and worcestershire sauce are low in saturated fat - heart of palm has 0.05g of saturated fat per 100 grams and worcestershire sauce does not contain significant amounts.
Vitamins
Vitamin C
Worcestershire sauce is a great source of Vitamin C and it has 91% more Vitamin C than heart of palm - worcestershire sauce has 13mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Worcestershire sauce and heart of palm contain similar amounts of Vitamin A - worcestershire sauce has 5ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Worcestershire sauce and heart of palm contain similar amounts of Vitamin E - worcestershire sauce has 0.08mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Worcestershire sauce and heart of palm contain similar amounts of Vitamin K - worcestershire sauce has 1ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more Vitamin B6 and folate. Both worcestershire sauce and heart of palm contain significant amounts of thiamin, riboflavin and niacin.
| Worcestershire Sauce | Heart of Palm | |
|---|---|---|
| Thiamin | 0.07 MG | 0.045 MG |
| Riboflavin | 0.13 MG | 0.17 MG |
| Niacin | 0.7 MG | 0.85 MG |
| Vitamin B6 | ~ | 0.725 MG |
| Folate | 8 UG | 20 UG |
Minerals
calcium
Worcestershire sauce is an excellent source of calcium and it has 494% more calcium than heart of palm - worcestershire sauce has 107mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Worcestershire sauce is an excellent source of iron and it has 215% more iron than heart of palm - worcestershire sauce has 5.3mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both worcestershire sauce and heart of palm are high in potassium. Heart of palm has 124% more potassium than worcestershire sauce - worcestershire sauce has 800mg 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, both worcestershire sauce and heart of palm contain significant amounts of beta-carotene.
| Worcestershire Sauce | Heart of Palm | |
|---|---|---|
| beta-carotene | 43 UG | 39 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 48 UG | ~ |
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: Worcestershire Sauce (Sauce, worcestershire) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Worcestershire Sauce 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 worcestershire sauce or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and worcestershire sauce has 30% less calories than heart of palm - worcestershire sauce has 77 calories in 100g and heart of palm has 114 calories.
Does worcestershire sauce or heart of palm have more carbohydrates?
By weight, worcestershire sauce has 30% fewer carbohydrates than heart of palm - worcestershire sauce has 19.2g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does worcestershire sauce or heart of palm contain more calcium?
Worcestershire sauce is a rich source of calcium and it has 490% more calcium than heart of palm - worcestershire sauce has 107mg of calcium in 100 grams and heart of palm has 18mg of calcium.
Does worcestershire sauce or heart of palm contain more iron?
Worcestershire sauce is an abundant source of iron and it has 220% more iron than heart of palm - worcestershire sauce has 5.3mg of iron in 100 grams and heart of palm has 1.7mg of iron.
Does worcestershire sauce or heart of palm contain more potassium?
Both worcestershire sauce and heart of palm are high in potassium. Heart of palm has 120% more potassium than worcestershire sauce - worcestershire sauce has 800mg of potassium in 100 grams and heart of palm has 1795mg of potassium.