Dates vs. Heart of Palm

Nutrition comparison of Dates 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 dates 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 dates and heart of palm:

  • Both dates and heart of palm are high in calories and potassium.
  • Date is an excellent source of calcium and dietary fiber.
  • Heart of palm has more riboflavin and Vitamin B6, however, date contains more pantothenic acid.
Detailed nutritional comparison of dates 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: Dates (Dates, medjool) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Heart of Palm src

Calories and Carbs

calories

Both dates and heart of palm are high in calories. Date has 143% more calories than heart of palm - date has 277 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, dates is lighter in protein, heavier in carbs and similar to heart of palm for fat. Dates has a macronutrient ratio of 2:97:1 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Heart of Palm
Protein 2% 9%
Carbohydrates 97% 89%
Fat 1% 2%
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and heart of palm has 66% less carbohydrates than date - date has 75g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.

dietary fiber

Date is an excellent source of dietary fiber and it has 347% more dietary fiber than heart of palm - date has 6.7g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.

sugar

Date is high in sugar and heart of palm has 74% less sugar than date - date has 66.5g of sugar per 100 grams and heart of palm has 17.1g of sugar.

Protein

protein

Dates and heart of palm contain similar amounts of protein - date has 1.8g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

Both heart of palm and dates are low in saturated fat - heart of palm has 0.05g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Dates and heart of palm contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.

Vitamin E

Heart of palm has more Vitamin E than date - heart of palm has 0.5mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and heart of palm contain similar amounts of Vitamin K - date has 2.7ug 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, date contains more pantothenic acid. Both dates and heart of palm contain significant amounts of thiamin, niacin and folate.

Dates Heart of Palm
Thiamin 0.05 MG 0.045 MG
Riboflavin 0.06 MG 0.17 MG
Niacin 1.61 MG 0.85 MG
Pantothenic acid 0.805 MG ~
Vitamin B6 0.249 MG 0.725 MG
Folate 15 UG 20 UG

Minerals

calcium

Date is an excellent source of calcium and it has 256% more calcium than heart of palm - date has 64mg of calcium per 100 grams and heart of palm has 18mg of calcium.

iron

Heart of palm has 87% more iron than date - date has 0.9mg of iron per 100 grams and heart of palm has 1.7mg of iron.

potassium

Both dates and heart of palm are high in potassium. Heart of palm has 158% more potassium than date - date has 696mg 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,

Dates Heart of Palm
beta-carotene 89 UG 39 UG
lutein + zeaxanthin 23 UG ~



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 Dates or Heart of Palm .

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

Dates g

()
Daily Values (%)

Cooked Heart of Palm g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does dates or heart of palm contain more calories in 100 grams?
Both dates and heart of palm are high in calories. Date has 140% more calories than heart of palm - date has 277 calories in 100g and heart of palm has 114 calories.

Does dates or heart of palm have more carbohydrates?
By weight, date is high in carbohydrates and heart of palm has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and heart of palm has 25.5g of carbohydrates.

Does dates or heart of palm contain more calcium?
Date is a rich source of calcium and it has 260% more calcium than heart of palm - date has 64mg of calcium in 100 grams and heart of palm has 18mg of calcium.

Does dates or heart of palm contain more potassium?
Both dates and heart of palm are high in potassium. Heart of palm has 160% more potassium than date - date has 696mg of potassium in 100 grams and heart of palm has 1795mg of potassium.