Ginger Root vs. Heart of Palm
Nutrition comparison of Ginger Root 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
ginger root
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 ginger root and heart of palm:
- Both ginger root and heart of palm are high in potassium.
- Ginger root has signficantly less sugar than heart of palm.
- Heart of palm has more riboflavin and Vitamin B6, however, ginger root contains more pantothenic acid.
USDA sources for nutritional information: Ginger Root (Ginger root, 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
Heart of palm is high in calories and ginger root has 30% less calories than heart of palm - ginger root has 80 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, ginger root is lighter in protein, heavier in carbs and similar to heart of palm for fat. Ginger root has a macronutrient ratio of 0:100:0 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger Root | Heart of Palm | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | 100% | 89% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger root has 30% less carbohydrates than heart of palm - ginger root has 17.8g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Ginger root has 33% more dietary fiber than heart of palm - ginger root has 2g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Ginger root has signficantly less sugar than heart of palm - ginger root has 1.7g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Ginger root and heart of palm contain similar amounts of protein - ginger root has 1.8g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both ginger root and heart of palm are low in saturated fat - ginger root has 0.2g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Ginger root and heart of palm contain similar amounts of Vitamin C - ginger root has 5mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Heart of palm and ginger root contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and ginger root does not contain significant amounts.
Vitamin E
Ginger root and heart of palm contain similar amounts of Vitamin E - ginger root has 0.26mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Ginger root and heart of palm contain similar amounts of Vitamin K - ginger root has 0.1ug 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, ginger root contains more pantothenic acid. Both ginger root and heart of palm contain significant amounts of thiamin, niacin and folate.
| Ginger Root | Heart of Palm | |
|---|---|---|
| Thiamin | 0.025 MG | 0.045 MG |
| Riboflavin | 0.034 MG | 0.17 MG |
| Niacin | 0.75 MG | 0.85 MG |
| Pantothenic acid | 0.203 MG | ~ |
| Vitamin B6 | 0.16 MG | 0.725 MG |
| Folate | 11 UG | 20 UG |
Minerals
calcium
Ginger root and heart of palm contain similar amounts of calcium - ginger root has 16mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 180% more iron than ginger root - ginger root has 0.6mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both ginger root and heart of palm are high in potassium. Heart of palm has 333% more potassium than ginger root - ginger root has 415mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger root has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Ginger Root | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.013 G |
| Total | 0.034 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, both ginger root and heart of palm contain significant amounts of linoleic acid.
| Ginger Root | Heart of Palm | |
|---|---|---|
| linoleic acid | 0.12 G | 0.076 G |
| Total | 0.12 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: Ginger Root (Ginger root, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Ginger Root 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 ginger root or heart of palm contain more calories in 100 grams?Heart of palm is high in calories and ginger root has 30% less calories than heart of palm - ginger root has 80 calories in 100g and heart of palm has 114 calories.
Does ginger root or heart of palm have more carbohydrates?
By weight, ginger root has 30% fewer carbohydrates than heart of palm - ginger root has 17.8g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does ginger root or heart of palm contain more potassium?
Both ginger root and heart of palm are high in potassium. Heart of palm has 330% more potassium than ginger root - ginger root has 415mg of potassium in 100 grams and heart of palm has 1795mg of potassium.