Raisins vs. Heart of Palm

Nutrition comparison of Raisins 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 raisins 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 raisins and heart of palm:

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


Image of Raisins src
Image of Heart of Palm src

Calories and Carbs

calories

Both raisins and heart of palm are high in calories. Raisin has 160% more calories than heart of palm - raisin has 296 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, raisins is lighter in protein, heavier in carbs and similar to heart of palm for fat. Raisins has a macronutrient ratio of 3:96:1 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Heart of Palm
Protein 3% 9%
Carbohydrates 96% 89%
Fat 1% 2%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and heart of palm has 68% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.

dietary fiber

Raisin is an excellent source of dietary fiber and it has 353% more dietary fiber than heart of palm - raisin has 6.8g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.

sugar

Raisin has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and raisin does not contain significant amounts.

Protein

protein

Raisins and heart of palm contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

Both raisins and heart of palm are low in saturated fat - raisin has 0.18g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.

Vitamins

Vitamin C

Raisins and heart of palm contain similar amounts of Vitamin C - raisin has 5.4mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.

Vitamin A

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

Vitamin E

Heart of palm has more Vitamin E than raisin - heart of palm has 0.5mg of Vitamin E per 100 grams and raisin does not contain significant amounts.

The B Vitamins

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

Raisins Heart of Palm
Thiamin 0.112 MG 0.045 MG
Riboflavin 0.182 MG 0.17 MG
Niacin 1.114 MG 0.85 MG
Pantothenic acid 0.045 MG ~
Vitamin B6 0.188 MG 0.725 MG
Folate 3 UG 20 UG

Minerals

calcium

Raisin has 56% more calcium than heart of palm - raisin has 28mg of calcium per 100 grams and heart of palm has 18mg of calcium.

iron

Raisin is a great source of iron and it has 54% more iron than heart of palm - raisin has 2.6mg of iron per 100 grams and heart of palm has 1.7mg of iron.

potassium

Both raisins and heart of palm are high in potassium. Heart of palm has 118% more potassium than raisin - raisin has 825mg 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, raisin has more alpha linoleic acid (ALA) than heart of palm per 100 grams.

Raisins Heart of Palm
alpha linoleic acid 0.037 G 0.013 G
Total 0.037 G 0.013 G

omega 6s

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

Raisins Heart of Palm
linoleic acid 0.122 G 0.076 G
Total 0.122 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 Raisins or Heart of Palm .

Note: The specific food items compared are: Raisins (Raisins, seeded) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .

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FAQ

Does raisins or heart of palm contain more calories in 100 grams?
Both raisins and heart of palm are high in calories. Raisin has 160% more calories than heart of palm - raisin has 296 calories in 100g and heart of palm has 114 calories.

Does raisins or heart of palm have more carbohydrates?
By weight, raisin is high in carbohydrates and heart of palm has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and heart of palm has 25.5g of carbohydrates.

Does raisins or heart of palm contain more potassium?
Both raisins and heart of palm are high in potassium. Heart of palm has 120% more potassium than raisin - raisin has 825mg of potassium in 100 grams and heart of palm has 1795mg of potassium.