Beets vs. Heart of Palm
Nutrition comparison of Beets 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
beets
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 beets and heart of palm:
- Both beets and heart of palm are high in potassium.
- Beet has 60% less sugar than heart of palm.
- Beet has 62% less carbohydrates than heart of palm.
- Beet is a great source of dietary fiber.
- Heart of palm has more riboflavin, niacin and Vitamin B6, however, beet contains more pantothenic acid and folate.
USDA sources for nutritional information: Beets (Beets, 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 beet has 62% less calories than heart of palm - beet has 43 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, beets is heavier in protein, lighter in carbs and similar to heart of palm for fat. Beets has a macronutrient ratio of 14:83:3 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Heart of Palm | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 83% | 89% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 62% less carbohydrates than heart of palm - beet has 9.6g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 87% more dietary fiber than heart of palm - beet has 2.8g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Beet has 60% less sugar than heart of palm - beet has 6.8g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Beets and heart of palm contain similar amounts of protein - beet has 1.6g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both beets and heart of palm are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Beets and heart of palm contain similar amounts of Vitamin C - beet has 4.9mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Beets and heart of palm contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Beets and heart of palm contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Beets and heart of palm contain similar amounts of Vitamin K - beet has 0.2ug 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, beet contains more pantothenic acid and folate. Both beets and heart of palm contain significant amounts of thiamin.
| Beets | Heart of Palm | |
|---|---|---|
| Thiamin | 0.031 MG | 0.045 MG |
| Riboflavin | 0.04 MG | 0.17 MG |
| Niacin | 0.334 MG | 0.85 MG |
| Pantothenic acid | 0.155 MG | ~ |
| Vitamin B6 | 0.067 MG | 0.725 MG |
| Folate | 109 UG | 20 UG |
Minerals
calcium
Beets and heart of palm contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 110% more iron than beet - beet has 0.8mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both beets and heart of palm are high in potassium. Heart of palm has 452% more potassium than beet - beet has 325mg 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 beets and heart of palm contain significant amounts of beta-carotene.
| Beets | Heart of Palm | |
|---|---|---|
| beta-carotene | 20 UG | 39 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, heart of palm has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.013 G |
| Total | 0.005 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both beets and heart of palm contain significant amounts of linoleic acid.
| Beets | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.055 G | 0.076 G |
| Total | 0.055 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: Beets (Beets, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Beets 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 beets or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and beet has 60% less calories than heart of palm - beet has 43 calories in 100g and heart of palm has 114 calories.
Does beets or heart of palm have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than heart of palm - beet has 9.6g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does beets or heart of palm contain more potassium?
Both beets and heart of palm are high in potassium. Heart of palm has 450% more potassium than beet - beet has 325mg of potassium in 100 grams and heart of palm has 1795mg of potassium.