Chicken vs. Heart of Palm

Nutrition comparison of Cooked Chicken 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 cooked chicken 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 chicken and heart of palm:

  • Both chicken and heart of palm are high in calories and potassium.
  • Chicken has more thiamin, niacin, pantothenic acid and Vitamin B12, however, heart of palm contains more folate.
  • Chicken has signficantly less carbohydrates than heart of palm.
  • Chicken has signficantly less sugar than heart of palm.
  • Chicken is an excellent source of protein.
  • Heart of palm has 66.6 times less saturated fat than chicken.
  • Heart of palm has signficantly less cholesterol than chicken.
  • Heart of palm has signficantly more dietary fiber than chicken.
Detailed nutritional comparison of chicken 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.


Image of Chicken src
Image of Heart of Palm src

Calories and Carbs

calories

Both chicken and heart of palm are high in calories. Chicken has 66% more calories than heart of palm - chicken has 189 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Chicken has a macronutrient ratio of 49:0:52 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chicken Heart of Palm
Protein 49% 9%
Carbohydrates ~ 89%
Fat 52% 2%
Alcohol ~ ~

carbohydrates

Chicken has signficantly less carbohydrates than heart of palm - heart of palm has 25.5g of total carbs per 100 grams and chicken does not contain significant amounts.

dietary fiber

Heart of palm has signficantly more dietary fiber than chicken - heart of palm has 1.5g of dietary fiber per 100 grams and chicken does not contain significant amounts.

sugar

Chicken has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and chicken does not contain significant amounts.

Protein

protein

Chicken is an excellent source of protein and it has 769% more protein than heart of palm - chicken has 23.3g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

Heart of palm has 66.6 times less saturated fat than chicken - chicken has 3.1g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.

trans fat

Both chicken and heart of palm are low in trans fat - chicken has 0.09g of trans fat per 100 grams and heart of palm does not contain significant amounts.

cholesterol

Heart of palm has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and heart of palm does not contain significant amounts.

Vitamins

Vitamin C

Heart of palm has more Vitamin C than chicken - heart of palm has 6.8mg of Vitamin C per 100 grams and chicken does not contain significant amounts.

Vitamin A

Heart of palm and chicken contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and chicken does not contain significant amounts.

Vitamin E

Chicken and heart of palm contain similar amounts of Vitamin E - chicken has 0.39mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.

Vitamin K

Chicken and heart of palm contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.

The B Vitamins

Chicken has more thiamin, niacin, pantothenic acid and Vitamin B12, however, heart of palm contains more folate. Both chicken and heart of palm contain significant amounts of riboflavin and Vitamin B6.

Chicken Heart of Palm
Thiamin 0.121 MG 0.045 MG
Riboflavin 0.302 MG 0.17 MG
Niacin 7.107 MG 0.85 MG
Pantothenic acid 1.327 MG ~
Vitamin B6 0.538 MG 0.725 MG
Folate 2 UG 20 UG
Vitamin B12 0.51 UG ~

Minerals

calcium

Heart of palm has 125% more calcium than chicken - chicken has 8mg of calcium per 100 grams and heart of palm has 18mg of calcium.

iron

Heart of palm has 81% more iron than chicken - chicken has 0.93mg of iron per 100 grams and heart of palm has 1.7mg of iron.

potassium

Both chicken and heart of palm are high in potassium. Heart of palm has 165% more potassium than chicken - chicken has 677mg 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, chicken has more alpha linoleic acid (ALA), DHA and DPA than heart of palm per 100 grams.

Chicken Heart of Palm
alpha linoleic acid 0.1 G 0.013 G
DHA 0.031 G ~
EPA 0.008 G ~
DPA 0.016 G ~
Total 0.155 G 0.013 G

omega 6s

Comparing omega-6 fatty acids, chicken has more linoleic acid than heart of palm per 100 grams.

Chicken Heart of Palm
other omega 6 0.02 G ~
linoleic acid 1.818 G 0.076 G
Total 1.838 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .

Cooked Chicken 149g

( cup )
Daily Values (%)

Cooked Heart of Palm 146g

( cup )
281KCAL 14%
69% calories
166KCAL 8%
carbohydrates >999%
37G 15%
dietary fiber >999%
2.2G 9%
sugar >999% 25G
16G 25%
>999% total fat
0.29G 1%
4.6G 26%
>999% saturated fat
0.07G 0.4%
7.3G >999% monounsaturated fat 0.01G
3.1G >999% polyunsaturated fat 0.13G
0.13G >999% trans fat
159MG >999% cholesterol
112MG 7%
sodium 220%
358MG 24%
Vitamins and Minerals
Vitamin A >999%
4.4UG 1%
Vitamin C >999%
9.9MG 13%
12MG 1%
calcium 117%
26MG 3%
1.4MG 8%
iron 79%
2.5MG 14%
42MG 13%
180% magnesium
15MG 5%
1008MG 44%
potassium 160%
2621MG 114%
0.18MG 16%
157% thiamin (Vit B1)
0.07MG 6%
0.45MG 41%
80% riboflavin (Vit B2)
0.25MG 23%
11MG 76%
817% niacin (Vit B3)
1.2MG 9%
0.8MG 62%
Vitamin B6 37%
1.1MG 81%
2MG 40%
>999% pantothenic acid (Vit B5)
3UG 1%
folate (Vit B9) 867%
29UG 7%
0.76UG 32%
>999% Vitamin B12
0.58MG 4%
Vitamin E 26%
0.73MG 5%
3.1UG 4%
>999% Vitamin K
35G 69%
797% protein
3.9G 8%
88MG 21%
>999% choline
0.09MG 8%
copper 932%
0.93MG 78%
0.02MG 1%
>999% manganese
348MG 50%
71% phosphorus
203MG 29%
21UG 39%
>999% selenium
1UG 2%
2.9MG 36%
zinc 86%
5.4MG 68%
97G Water 4% 101G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7).

FAQ

Does chicken or heart of palm contain more calories in 100 grams?
Both chicken and heart of palm are high in calories. Chicken has 70% more calories than heart of palm - chicken has 189 calories in 100g and heart of palm has 114 calories.

Is chicken or heart of palm better for protein?
Chicken is a fantastic source of protein and it has 770% more protein than heart of palm - chicken has 23.3g of protein per 100 grams and heart of palm has 2.7g of protein.

Does heart of palm or chicken have more carbohydrates?
By weight, chicken has signficantly fewer carbohydrates than heart of palm - heart of palm has 25.5g of carbs for 100g and chicken has no carbs..

Does chicken or heart of palm contain more potassium?
Both chicken and heart of palm are high in potassium. Heart of palm has 170% more potassium than chicken - chicken has 677mg of potassium in 100 grams and heart of palm has 1795mg of potassium.