Heart of Palm vs. Romaine Lettuce

Nutrition comparison of Cooked Heart Of Palm and Romaine Lettuce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked heart of palm versus romaine lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in heart of palm and romaine lettuce:

  • Both romaine lettuce and heart of palm are high in potassium.
  • Heart of palm has more riboflavin, niacin and Vitamin B6, however, romaine lettuce contains more pantothenic acid and folate.
  • Romaine lettuce has signficantly less carbohydrates than heart of palm.
  • Romaine lettuce has signficantly less sugar than heart of palm.
  • Romaine lettuce is a great source of Vitamin K and dietary fiber.
  • Romaine lettuce is an excellent source of Vitamin A.
Detailed nutritional comparison of heart of palm and romaine lettuce 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: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Heart of Palm src
Image of Romaine Lettuce src

Calories and Carbs

calories

Heart of palm is high in calories and romaine lettuce has 85% less calories than heart of palm - romaine lettuce has 17 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, heart of palm is lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Heart of palm has a macronutrient ratio of 9:89:2 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Heart of Palm Romaine Lettuce
Protein 9% 23%
Carbohydrates 89% 64%
Fat 2% 13%
Alcohol ~ ~

carbohydrates

Romaine lettuce has signficantly less carbohydrates than heart of palm - romaine lettuce has 3.3g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.

dietary fiber

Romaine lettuce is a great source of dietary fiber and it has 40% more dietary fiber than heart of palm - romaine lettuce has 2.1g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.

sugar

Romaine lettuce has signficantly less sugar than heart of palm - romaine lettuce has 1.2g of sugar per 100 grams and heart of palm has 17.1g of sugar.

Protein

protein

Romaine lettuce and heart of palm contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

Both romaine lettuce and heart of palm are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.

Vitamins

Vitamin C

Heart of palm has 70% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.

Vitamin A

Romaine lettuce is an excellent source of Vitamin A and it has 144 times more Vitamin A than heart of palm - romaine lettuce has 436ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.

Vitamin E

Romaine lettuce and heart of palm contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.

Vitamin K

Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than heart of palm - romaine lettuce has 102.5ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.

The B Vitamins

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

Heart of Palm Romaine Lettuce
Thiamin 0.045 MG 0.072 MG
Riboflavin 0.17 MG 0.067 MG
Niacin 0.85 MG 0.313 MG
Pantothenic acid ~ 0.142 MG
Vitamin B6 0.725 MG 0.074 MG
Folate 20 UG 136 UG

Minerals

calcium

Romaine lettuce has 83% more calcium than heart of palm - romaine lettuce has 33mg of calcium per 100 grams and heart of palm has 18mg of calcium.

iron

Heart of palm has 73% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and heart of palm has 1.7mg of iron.

potassium

Both romaine lettuce and heart of palm are high in potassium. Heart of palm has 627% more potassium than romaine lettuce - romaine lettuce has 247mg 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,

Heart of Palm Romaine Lettuce
beta-carotene 39 UG 5226 UG
lutein + zeaxanthin ~ 2312 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, romaine lettuce has more alpha linoleic acid (ALA) than heart of palm per 100 grams.

Heart of Palm Romaine Lettuce
alpha linoleic acid 0.013 G 0.113 G
Total 0.013 G 0.113 G

omega 6s

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

Heart of Palm Romaine Lettuce
linoleic acid 0.076 G 0.047 G
Total 0.076 G 0.047 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 Heart of Palm or Romaine Lettuce .

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

Cooked Heart of Palm g

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FAQ

Does romaine lettuce or heart of palm contain more calories in 100 grams?
Heart of palm is high in calories and romaine lettuce has 90% less calories than heart of palm - romaine lettuce has 17 calories in 100g and heart of palm has 114 calories.

Does romaine lettuce or heart of palm have more carbohydrates?
By weight, romaine lettuce has signficantly fewer carbohydrates than heart of palm - romaine lettuce has 3.3g of carbs for 100g and heart of palm has 25.5g of carbohydrates.

Does romaine lettuce or heart of palm contain more potassium?
Both romaine lettuce and heart of palm are high in potassium. Heart of palm has 630% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and heart of palm has 1795mg of potassium.