Heart of Palm vs. Tomato Sauce

Nutrition comparison of Cooked Heart Of Palm and Tomato Sauce


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 tomato sauce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in heart of palm and tomato sauce:

  • Both tomato sauce and heart of palm are high in potassium.
  • Heart of palm has more riboflavin, Vitamin B6 and folate, however, tomato sauce contains more pantothenic acid.
  • Tomato sauce has 3.7 times less carbohydrates than heart of palm.
  • Tomato sauce has 3.7 times less sugar than heart of palm.
Detailed nutritional comparison of heart of palm and tomato sauce 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 Tomato Sauce (Tomato products, canned, sauce) . Have a correction or suggestions? Shoot us an email.


Image of Heart of Palm src
Image of Tomato Sauce src

Calories and Carbs

calories

Heart of palm is high in calories and tomato sauce has 79% less calories than heart of palm - tomato sauce has 24 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, heart of palm is lighter in protein, heavier in carbs and lighter in fat compared to tomato sauce per calorie. Heart of palm has a macronutrient ratio of 9:89:2 and for tomato sauce, 17:74:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Heart of Palm Tomato Sauce
Protein 9% 17%
Carbohydrates 89% 74%
Fat 2% 9%
Alcohol ~ ~

carbohydrates

Tomato sauce has 3.7 times less carbohydrates than heart of palm - tomato sauce has 5.3g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.

dietary fiber

Tomato sauce and heart of palm contain similar amounts of dietary fiber - tomato sauce has 1.5g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.

sugar

Tomato sauce has 3.7 times less sugar than heart of palm - tomato sauce has 3.6g of sugar per 100 grams and heart of palm has 17.1g of sugar.

Protein

protein

Tomato sauce and heart of palm contain similar amounts of protein - tomato sauce has 1.2g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Tomato sauce and heart of palm contain similar amounts of Vitamin C - tomato sauce has 7mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.

Vitamin A

Tomato sauce and heart of palm contain similar amounts of Vitamin A - tomato sauce has 22ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.

Vitamin E

Tomato sauce and heart of palm contain similar amounts of Vitamin E - tomato sauce has 1.4mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.

Vitamin K

Tomato sauce and heart of palm contain similar amounts of Vitamin K - tomato sauce has 2.8ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.

The B Vitamins

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

Heart of Palm Tomato Sauce
Thiamin 0.045 MG 0.024 MG
Riboflavin 0.17 MG 0.065 MG
Niacin 0.85 MG 0.991 MG
Pantothenic acid ~ 0.309 MG
Vitamin B6 0.725 MG 0.098 MG
Folate 20 UG 9 UG

Minerals

calcium

Tomato sauce and heart of palm contain similar amounts of calcium - tomato sauce has 14mg of calcium per 100 grams and heart of palm has 18mg of calcium.

iron

Heart of palm has 75% more iron than tomato sauce - tomato sauce has 0.96mg of iron per 100 grams and heart of palm has 1.7mg of iron.

potassium

Both tomato sauce and heart of palm are high in potassium. Heart of palm has 504% more potassium than tomato sauce - tomato sauce has 297mg 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 Tomato Sauce
beta-carotene 39 UG 259 UG
lycopene ~ 13895 UG
lutein + zeaxanthin ~ 24 UG

Omega-3 and Omega-6

omega 3s

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

Heart of Palm Tomato Sauce
alpha linoleic acid 0.013 G 0.005 G
Total 0.013 G 0.005 G

omega 6s

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

Heart of Palm Tomato Sauce
linoleic acid 0.076 G 0.115 G
Total 0.076 G 0.115 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: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Tomato Sauce (Tomato products, canned, sauce) .

Cooked Heart of Palm g

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FAQ

Does tomato sauce or heart of palm contain more calories in 100 grams?
Heart of palm is high in calories and tomato sauce has 80% less calories than heart of palm - tomato sauce has 24 calories in 100g and heart of palm has 114 calories.

Does tomato sauce or heart of palm have more carbohydrates?
By weight, tomato sauce has 3.7 times fewer carbohydrates than heart of palm - tomato sauce has 5.3g of carbs for 100g and heart of palm has 25.5g of carbohydrates.

Does tomato sauce or heart of palm contain more potassium?
Both tomato sauce and heart of palm are high in potassium. Heart of palm has 500% more potassium than tomato sauce - tomato sauce has 297mg of potassium in 100 grams and heart of palm has 1795mg of potassium.