Pasta vs. Heart of Palm

Nutrition comparison of Pasta 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 pasta 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 pasta and heart of palm:

  • Both pasta and heart of palm are high in calories and potassium.
  • Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, heart of palm contains more Vitamin B6.
  • Pasta has signficantly less sugar than heart of palm.
  • Pasta is an excellent source of dietary fiber, iron and protein.
Detailed nutritional comparison of pasta 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: Pasta (Pasta, dry, enriched) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Heart of Palm src

Calories and Carbs

calories

Both pasta and heart of palm are high in calories. Pasta has 225% more calories than heart of palm - pasta has 371 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to heart of palm for fat. Pasta has a macronutrient ratio of 14:82:4 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Heart of Palm
Protein 14% 9%
Carbohydrates 82% 89%
Fat 4% 2%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and heart of palm has 66% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.

dietary fiber

Pasta is an excellent source of dietary fiber and it has 113% more dietary fiber than heart of palm - pasta has 3.2g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.

sugar

Pasta has signficantly less sugar than heart of palm - pasta has 2.7g of sugar per 100 grams and heart of palm has 17.1g of sugar.

Protein

protein

Pasta is an excellent source of protein and it has 387% more protein than heart of palm - pasta has 13g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

Both pasta and heart of palm are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Heart of palm and pasta contain similar amounts of Vitamin A - heart of palm has 3ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin E

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

Vitamin K

Pasta and heart of palm contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.

The B Vitamins

Pasta has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, heart of palm contains more Vitamin B6.

Pasta Heart of Palm
Thiamin 0.891 MG 0.045 MG
Riboflavin 0.4 MG 0.17 MG
Niacin 7.177 MG 0.85 MG
Pantothenic acid 0.431 MG ~
Vitamin B6 0.142 MG 0.725 MG
Folate 237 UG 20 UG

Minerals

calcium

Pasta and heart of palm contain similar amounts of calcium - pasta has 21mg of calcium per 100 grams and heart of palm has 18mg of calcium.

iron

Pasta is an excellent source of iron and it has 96% more iron than heart of palm - pasta has 3.3mg of iron per 100 grams and heart of palm has 1.7mg of iron.

potassium

Both pasta and heart of palm are high in potassium. Heart of palm has 705% more potassium than pasta - pasta has 223mg 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,

Pasta Heart of Palm
lutein + zeaxanthin 18 UG ~
beta-carotene ~ 39 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both pasta and heart of palm contain significant amounts of alpha linoleic acid (ALA).

Pasta Heart of Palm
alpha linoleic acid 0.024 G 0.013 G
Total 0.024 G 0.013 G

omega 6s

Comparing omega-6 fatty acids, pasta has more linoleic acid than heart of palm per 100 grams.

Pasta Heart of Palm
linoleic acid 0.54 G 0.076 G
Total 0.54 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: Pasta (Pasta, dry, enriched) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .

Pasta 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 pasta or heart of palm contain more calories in 100 grams?
Both pasta and heart of palm are high in calories. Pasta has 230% more calories than heart of palm - pasta has 371 calories in 100g and heart of palm has 114 calories.

Does pasta or heart of palm have more carbohydrates?
By weight, pasta is high in carbohydrates and heart of palm has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and heart of palm has 25.5g of carbohydrates.

Does pasta or heart of palm contain more iron?
Pasta is an abundant source of iron and it has 100% more iron than heart of palm - pasta has 3.3mg of iron in 100 grams and heart of palm has 1.7mg of iron.

Does pasta or heart of palm contain more potassium?
Both pasta and heart of palm are high in potassium. Heart of palm has 710% more potassium than pasta - pasta has 223mg of potassium in 100 grams and heart of palm has 1795mg of potassium.

Compare Food