Coconut vs. Heart of Palm
Nutrition comparison of Coconut 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
coconut
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 coconut and heart of palm:
- Both coconut and heart of palm are high in calories and potassium.
- Coconut has 63% less sugar than heart of palm.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
- Heart of palm has more riboflavin and Vitamin B6, however, coconut contains more pantothenic acid.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, 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
Both coconut and heart of palm are high in calories. Coconut has 211% more calories than heart of palm - coconut has 354 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Coconut has a macronutrient ratio of 4:16:80 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Heart of Palm | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 16% | 89% |
| Fat | 80% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 40% less carbohydrates than heart of palm - coconut has 15.2g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 500% more dietary fiber than heart of palm - coconut has 9g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Coconut has 63% less sugar than heart of palm - coconut has 6.2g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Coconut and heart of palm contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Coconut is high in saturated fat and heart of palm has 100% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 106% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Heart of palm and coconut contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and heart of palm contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Coconut and heart of palm contain similar amounts of Vitamin K - coconut 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 and Vitamin B6, however, coconut contains more pantothenic acid. Both coconut and heart of palm contain significant amounts of thiamin, niacin and folate.
| Coconut | Heart of Palm | |
|---|---|---|
| Thiamin | 0.066 MG | 0.045 MG |
| Riboflavin | 0.02 MG | 0.17 MG |
| Niacin | 0.54 MG | 0.85 MG |
| Pantothenic acid | 0.3 MG | ~ |
| Vitamin B6 | 0.054 MG | 0.725 MG |
| Folate | 26 UG | 20 UG |
Minerals
calcium
Coconut and heart of palm contain similar amounts of calcium - coconut has 14mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Coconut is a great source of iron and it has 45% more iron than heart of palm - coconut has 2.4mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both coconut and heart of palm are high in potassium. Heart of palm has 404% more potassium than coconut - coconut has 356mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than heart of palm per 100 grams.
| Coconut | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.366 G | 0.076 G |
| Total | 0.366 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: Coconut (Nuts, coconut meat, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Coconut 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 coconut or heart of palm contain more calories in 100 grams?Both coconut and heart of palm are high in calories. Coconut has 210% more calories than heart of palm - coconut has 354 calories in 100g and heart of palm has 114 calories.
Does coconut or heart of palm have more carbohydrates?
By weight, coconut has 40% fewer carbohydrates than heart of palm - coconut has 15.2g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does coconut or heart of palm contain more potassium?
Both coconut and heart of palm are high in potassium. Heart of palm has 400% more potassium than coconut - coconut has 356mg of potassium in 100 grams and heart of palm has 1795mg of potassium.