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.
Detailed nutritional comparison of fries 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: 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.


Image of Fries src
Image of Heart of Palm src

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 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 Fries or Heart of Palm .

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 %
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 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.

Compare Food