Figs vs. Heart of Palm

Nutrition comparison of Figs 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 figs 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 figs and heart of palm:

  • Both figs and heart of palm are high in potassium.
  • Fig is a great source of dietary fiber.
  • Heart of palm has more riboflavin, Vitamin B6 and folate, however, fig contains more pantothenic acid.
Detailed nutritional comparison of figs 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: Figs (Figs, 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 Figs src
Image of Heart of Palm src

Calories and Carbs

calories

Heart of palm is high in calories and fig has 35% less calories than heart of palm - fig has 74 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, figs is lighter in protein, heavier in carbs and similar to heart of palm for fat. Figs has a macronutrient ratio of 4:93:3 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Figs Heart of Palm
Protein 4% 9%
Carbohydrates 93% 89%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Fig has 25% less carbohydrates than heart of palm - fig has 19.2g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.

dietary fiber

Fig is a great source of dietary fiber and it has 93% more dietary fiber than heart of palm - fig has 2.9g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.

sugar

Figs and heart of palm contain similar amounts of sugar - fig has 16.3g of sugar per 100 grams and heart of palm has 17.1g of sugar.

Protein

protein

Heart of palm has 257% more protein than fig - fig has 0.75g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

Both figs and heart of palm are low in saturated fat - fig has 0.06g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.

Vitamins

Vitamin C

Heart of palm has 240% more Vitamin C than fig - fig has 2mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.

Vitamin A

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

Vitamin E

Figs and heart of palm contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.

Vitamin K

Figs and heart of palm contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.

The B Vitamins

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

Figs Heart of Palm
Thiamin 0.06 MG 0.045 MG
Riboflavin 0.05 MG 0.17 MG
Niacin 0.4 MG 0.85 MG
Pantothenic acid 0.3 MG ~
Vitamin B6 0.113 MG 0.725 MG
Folate 6 UG 20 UG

Minerals

calcium

Fig has 94% more calcium than heart of palm - fig has 35mg of calcium per 100 grams and heart of palm has 18mg of calcium.

iron

Heart of palm has 354% more iron than fig - fig has 0.37mg of iron per 100 grams and heart of palm has 1.7mg of iron.

potassium

Both figs and heart of palm are high in potassium. Heart of palm has 674% more potassium than fig - fig has 232mg 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,

Figs Heart of Palm
beta-carotene 85 UG 39 UG
lutein + zeaxanthin 9 UG ~

Omega-3 and Omega-6

omega 6s

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

Figs Heart of Palm
linoleic acid 0.144 G 0.076 G
Total 0.144 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 Figs or Heart of Palm .

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

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FAQ

Does figs or heart of palm contain more calories in 100 grams?
Heart of palm is high in calories and fig has 40% less calories than heart of palm - fig has 74 calories in 100g and heart of palm has 114 calories.

Does figs or heart of palm have more carbohydrates?
By weight, fig has 30% fewer carbohydrates than heart of palm - fig has 19.2g of carbs for 100g and heart of palm has 25.5g of carbohydrates.

Does figs or heart of palm contain more potassium?
Both figs and heart of palm are high in potassium. Heart of palm has 670% more potassium than fig - fig has 232mg of potassium in 100 grams and heart of palm has 1795mg of potassium.

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