Fries vs. Heart of Palm
Nutrition comparison of Fries 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
fries
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 fries and heart of palm:
- Both fries and heart of palm are high in calories and potassium.
- Fry has more lutein + zeaxanthin than heart of palm, however, heart of palm contains more beta-carotene than fry.
- Fry has more thiamin, niacin and pantothenic acid, however, heart of palm contains more riboflavin.
- Fry has signficantly less sugar than heart of palm.
- Fry is an excellent source of dietary fiber.
- Heart of palm has 49.7 times less saturated fat than fry.
USDA sources for nutritional information: Fries (Fast foods, potato, french fried in vegetable oil) 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 fries and heart of palm are high in calories. Fry has 174% more calories than heart of palm - fry has 312 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, fries is lighter in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Fries has a macronutrient ratio of 4:53:43 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fries | Heart of Palm | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 53% | 89% |
| Fat | 43% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Fry is high in carbohydrates and heart of palm has 39% less carbohydrates than fry - fry has 41.4g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Fry is an excellent source of dietary fiber and it has 153% more dietary fiber than heart of palm - fry has 3.8g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Fry has signficantly less sugar than heart of palm - fry has 0.3g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Fries and heart of palm contain similar amounts of protein - fry has 3.4g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Heart of palm has 49.7 times less saturated fat than fry - fry has 2.3g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
trans fat
Both fries and heart of palm are low in trans fat - fry has 0.06g of trans fat per 100 grams and heart of palm does not contain significant amounts.
Vitamins
Vitamin C
Fries and heart of palm contain similar amounts of Vitamin C - fry has 4.7mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Heart of palm and fries contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and fry does not contain significant amounts.
Vitamin E
Fries and heart of palm contain similar amounts of Vitamin E - fry has 1.7mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Fry has more Vitamin K than heart of palm - fry has 11.2ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Fry has more thiamin, niacin and pantothenic acid, however, heart of palm contains more riboflavin. Both fries and heart of palm contain significant amounts of Vitamin B6 and folate.
| Fries | Heart of Palm | |
|---|---|---|
| Thiamin | 0.17 MG | 0.045 MG |
| Riboflavin | 0.039 MG | 0.17 MG |
| Niacin | 3.004 MG | 0.85 MG |
| Pantothenic acid | 0.58 MG | ~ |
| Vitamin B6 | 0.372 MG | 0.725 MG |
| Folate | 30 UG | 20 UG |
Minerals
calcium
Fries and heart of palm contain similar amounts of calcium - fry has 18mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 107% more iron than fry - fry has 0.81mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both fries and heart of palm are high in potassium. Heart of palm has 210% more potassium than fry - fry has 579mg 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, fry has more lutein + zeaxanthin than heart of palm per 100 grams, however, heart of palm contains more beta-carotene than fry per 100 grams.
| Fries | Heart of Palm | |
|---|---|---|
| lutein + zeaxanthin | 27 UG | ~ |
| beta-carotene | ~ | 39 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fry has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Fries | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.436 G | 0.013 G |
| Total | 0.436 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, fry has more linoleic acid than heart of palm per 100 grams.
| Fries | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.029 G | ~ |
| linoleic acid | 4.948 G | 0.076 G |
| Total | 4.977 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: Fries (Fast foods, potato, french fried in vegetable oil) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Fries 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 fries or heart of palm contain more calories in 100 grams?Both fries and heart of palm are high in calories. Fry has 170% more calories than heart of palm - fry has 312 calories in 100g and heart of palm has 114 calories.
Does fries or heart of palm have more carbohydrates?
By weight, fry is high in carbohydrates and heart of palm has 40% fewer carbohydrates than fry - fry has 41.4g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does fries or heart of palm contain more potassium?
Both fries and heart of palm are high in potassium. Heart of palm has 210% more potassium than fry - fry has 579mg of potassium in 100 grams and heart of palm has 1795mg of potassium.