Carrots vs. Heart of Palm

Nutrition comparison of Carrots 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 carrots 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 carrots and heart of palm:

  • Both carrots and heart of palm are high in potassium.
  • Carrot has 62% less carbohydrates than heart of palm.
  • Carrot has 72% less sugar than heart of palm.
  • Carrot is a great source of dietary fiber.
  • Carrot is an excellent source of Vitamin A.
  • Heart of palm has more riboflavin and Vitamin B6, however, carrot contains more pantothenic acid.
Detailed nutritional comparison of carrots and heart of palm is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Carrots (Carrots, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.


Image of Carrots src
Image of Heart of Palm src

Calories and Carbs

calories

Heart of palm is high in calories and carrot has 64% less calories than heart of palm - carrot has 41 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, carrots is similar to heart of palm for protein, carbs and fat. Carrots has a macronutrient ratio of 8:88:4 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Carrots Heart of Palm
Protein 8% 9%
Carbohydrates 88% 89%
Fat 4% 2%
Alcohol ~ ~

carbohydrates

Carrot has 62% less carbohydrates than heart of palm - carrot has 9.6g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.

dietary fiber

Carrot is a great source of dietary fiber and it has 87% more dietary fiber than heart of palm - carrot has 2.8g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.

sugar

Carrot has 72% less sugar than heart of palm - carrot has 4.7g of sugar per 100 grams and heart of palm has 17.1g of sugar.

Protein

protein

Heart of palm has 188% more protein than carrot - carrot has 0.93g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

Both carrots and heart of palm are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.

Vitamins

Vitamin C

Carrots and heart of palm contain similar amounts of Vitamin C - carrot has 5.9mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.

Vitamin A

Carrot is an excellent source of Vitamin A and it has 277 times more Vitamin A than heart of palm - carrot has 835ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.

Vitamin E

Carrots and heart of palm contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.

Vitamin K

Carrot has more Vitamin K than heart of palm - carrot has 13.2ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.

The B Vitamins

Heart of palm has more riboflavin and Vitamin B6, however, carrot contains more pantothenic acid. Both carrots and heart of palm contain significant amounts of thiamin, niacin and folate.

Carrots Heart of Palm
Thiamin 0.066 MG 0.045 MG
Riboflavin 0.058 MG 0.17 MG
Niacin 0.983 MG 0.85 MG
Pantothenic acid 0.273 MG ~
Vitamin B6 0.138 MG 0.725 MG
Folate 19 UG 20 UG

Minerals

calcium

Carrot has 83% more calcium than heart of palm - carrot has 33mg of calcium per 100 grams and heart of palm has 18mg of calcium.

iron

Heart of palm has 460% more iron than carrot - carrot has 0.3mg of iron per 100 grams and heart of palm has 1.7mg of iron.

potassium

Both carrots and heart of palm are high in potassium. Heart of palm has 461% more potassium than carrot - carrot has 320mg 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,

Carrots Heart of Palm
beta-carotene 8285 UG 39 UG
alpha-carotene 3477 UG ~
lycopene 1 UG ~
lutein + zeaxanthin 256 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, heart of palm has more alpha linoleic acid (ALA) than carrot per 100 grams.

Carrots Heart of Palm
alpha linoleic acid 0.002 G 0.013 G
Total 0.002 G 0.013 G

omega 6s

Comparing omega-6 fatty acids, both carrots and heart of palm contain significant amounts of linoleic acid.

Carrots Heart of Palm
linoleic acid 0.1 G 0.076 G
Total 0.1 G 0.076 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Carrots or Heart of Palm .

Note: The specific food items compared are: Carrots (Carrots, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .

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FAQ

Does carrots or heart of palm contain more calories in 100 grams?
Heart of palm is high in calories and carrot has 60% less calories than heart of palm - carrot has 41 calories in 100g and heart of palm has 114 calories.

Does carrots or heart of palm have more carbohydrates?
By weight, carrot has 60% fewer carbohydrates than heart of palm - carrot has 9.6g of carbs for 100g and heart of palm has 25.5g of carbohydrates.

Does carrots or heart of palm contain more potassium?
Both carrots and heart of palm are high in potassium. Heart of palm has 460% more potassium than carrot - carrot has 320mg of potassium in 100 grams and heart of palm has 1795mg of potassium.