Pistachio vs. Heart of Palm
Nutrition comparison of Pistachio 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
pistachio
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 pistachio and heart of palm:
- Both pistachio and heart of palm are high in calories and potassium.
- Pistachio has 55% less sugar than heart of palm.
- Pistachio has more thiamin, pantothenic acid and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) 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 pistachio and heart of palm are high in calories. Pistachio has 402% more calories than heart of palm - pistachio has 572 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, pistachio is heavier in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Heart of Palm | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 19% | 89% |
| Fat | 68% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Pistachio and heart of palm contain similar amounts of carbs - pistachio has 28.3g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 587% more dietary fiber than heart of palm - pistachio has 10.3g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Pistachio has 55% less sugar than heart of palm - pistachio has 7.7g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 685% more protein than heart of palm - pistachio has 21.1g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and heart of palm has 99% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Heart of palm has 127% more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Pistachio and heart of palm contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Pistachio has 334% more Vitamin E than heart of palm - pistachio has 2.2mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than heart of palm - pistachio has 13.2ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, pantothenic acid and folate. Both pistachio and heart of palm contain significant amounts of riboflavin, niacin and Vitamin B6.
| Pistachio | Heart of Palm | |
|---|---|---|
| Thiamin | 0.695 MG | 0.045 MG |
| Riboflavin | 0.234 MG | 0.17 MG |
| Niacin | 1.373 MG | 0.85 MG |
| Pantothenic acid | 0.513 MG | ~ |
| Vitamin B6 | 1.122 MG | 0.725 MG |
| Folate | 51 UG | 20 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 494% more calcium than heart of palm - pistachio has 107mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Pistachio is an excellent source of iron and it has 140% more iron than heart of palm - pistachio has 4mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both pistachio and heart of palm are high in potassium. Heart of palm has 80% more potassium than - pistachio has 1007mg 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,
| Pistachio | Heart of Palm | |
|---|---|---|
| beta-carotene | 159 UG | 39 UG |
| lutein + zeaxanthin | 1160 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Pistachio | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.013 G |
| Total | 0.212 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than heart of palm per 100 grams.
| Pistachio | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.076 G |
| Total | 13.13 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Pistachio 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 pistachio or heart of palm contain more calories in 100 grams?Both pistachio and heart of palm are high in calories. Pistachio has 400% more calories than heart of palm - pistachio has 572 calories in 100g and heart of palm has 114 calories.
Does pistachio or heart of palm have more carbohydrates?
By weight, pistachio and heart of palm contain similar amounts of carbs - pistachio has 28.3g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does pistachio or heart of palm contain more calcium?
Pistachio is a rich source of calcium and it has 490% more calcium than heart of palm - pistachio has 107mg of calcium in 100 grams and heart of palm has 18mg of calcium.
Does pistachio or heart of palm contain more iron?
Pistachio is an abundant source of iron and it has 140% more iron than heart of palm - pistachio has 4mg of iron in 100 grams and heart of palm has 1.7mg of iron.
Does pistachio or heart of palm contain more potassium?
Both pistachio and heart of palm are high in potassium. Heart of palm has 80% more potassium than - pistachio has 1007mg of potassium in 100 grams and heart of palm has 1795mg of potassium.