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