Banana vs. Heart of Palm
Nutrition comparison of Banana 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
banana
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 banana and heart of palm:
- Both banana and heart of palm are high in potassium.
- Banana is a great source of dietary fiber.
- Heart of palm has more riboflavin, however, banana contains more pantothenic acid.
- Heart of palm has signficantly more iron than banana.
USDA sources for nutritional information: Banana (Bananas, raw) 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 banana has 22% less calories than heart of palm - banana has 89 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and similar to heart of palm for fat. Banana has a macronutrient ratio of 5:93:3 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Heart of Palm | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 93% | 89% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Banana and heart of palm contain similar amounts of carbs - banana has 22.8g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 73% more dietary fiber than heart of palm - banana has 2.6g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Banana has 28% less sugar than heart of palm - banana has 12.2g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Banana and heart of palm contain similar amounts of protein - banana has 1.1g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both banana and heart of palm are low in saturated fat - banana has 0.11g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Banana and heart of palm contain similar amounts of Vitamin C - banana has 8.7mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Banana and heart of palm contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Banana and heart of palm contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Banana and heart of palm contain similar amounts of Vitamin K - banana has 0.5ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more riboflavin, however, banana contains more pantothenic acid. Both banana and heart of palm contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Banana | Heart of Palm | |
|---|---|---|
| Thiamin | 0.031 MG | 0.045 MG |
| Riboflavin | 0.073 MG | 0.17 MG |
| Niacin | 0.665 MG | 0.85 MG |
| Pantothenic acid | 0.334 MG | ~ |
| Vitamin B6 | 0.367 MG | 0.725 MG |
| Folate | 20 UG | 20 UG |
Minerals
calcium
Heart of palm has 260% more calcium than banana - banana has 5mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has signficantly more iron than banana - banana has 0.26mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both banana and heart of palm are high in potassium. Heart of palm has 401% more potassium than banana - banana has 358mg 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 banana and heart of palm contain significant amounts of beta-carotene.
| Banana | Heart of Palm | |
|---|---|---|
| beta-carotene | 26 UG | 39 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, banana has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Banana | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.013 G |
| Total | 0.027 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both banana and heart of palm contain significant amounts of linoleic acid.
| Banana | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.046 G | 0.076 G |
| Total | 0.046 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: Banana (Bananas, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Banana 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 banana or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and banana has 20% less calories than heart of palm - banana has 89 calories in 100g and heart of palm has 114 calories.
Does banana or heart of palm have more carbohydrates?
By weight, banana and heart of palm contain similar amounts of carbs - banana has 22.8g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does banana or heart of palm contain more potassium?
Both banana and heart of palm are high in potassium. Heart of palm has 400% more potassium than banana - banana has 358mg of potassium in 100 grams and heart of palm has 1795mg of potassium.