Wild Rice vs. Heart of Palm

Nutrition comparison of Cooked Wild Rice 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 cooked wild rice 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 wild rice and heart of palm:

  • Both wild rice and heart of palm are high in calories.
  • Heart of palm has more beta-carotene than wild rice, however, wild rice contains more lutein + zeaxanthin than heart of palm.
  • Heart of palm is an excellent source of potassium.
  • Wild rice has more pantothenic acid, however, heart of palm contains more Vitamin B6.
  • Wild rice has signficantly less sugar than heart of palm.
Detailed nutritional comparison of wild rice 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: Wild Rice (Wild rice, cooked) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.


Image of Wild Rice src
Image of Heart of Palm src

Calories and Carbs

calories

Both wild rice and heart of palm are high in calories. Wild rice is very similar to wild rice for calories - wild rice has 101 calories per 100 grams and heart of palm has 114 calories.

For macronutrient ratios, wild rice is heavier in protein, lighter in carbs and similar to heart of palm for fat. Wild rice has a macronutrient ratio of 15:82:3 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wild Rice Heart of Palm
Protein 15% 9%
Carbohydrates 82% 89%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Wild rice and heart of palm contain similar amounts of carbs - wild rice has 21.3g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.

dietary fiber

Wild rice and heart of palm contain similar amounts of dietary fiber - wild rice has 1.8g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.

sugar

Wild rice has signficantly less sugar than heart of palm - wild rice has 0.73g of sugar per 100 grams and heart of palm has 17.1g of sugar.

Protein

protein

Wild rice and heart of palm contain similar amounts of protein - wild rice has 4g of protein per 100 grams and heart of palm has 2.7g of protein.

Fat

saturated fat

Both wild rice and heart of palm are low in saturated fat - wild rice has 0.05g 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 wild rice - heart of palm has 6.8mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.

Vitamin A

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

Vitamin E

Wild rice and heart of palm contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.

Vitamin K

Wild rice and heart of palm contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.

The B Vitamins

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

Wild Rice Heart of Palm
Thiamin 0.052 MG 0.045 MG
Riboflavin 0.087 MG 0.17 MG
Niacin 1.287 MG 0.85 MG
Pantothenic acid 0.154 MG ~
Vitamin B6 0.135 MG 0.725 MG
Folate 26 UG 20 UG

Minerals

calcium

Heart of palm has 500% more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and heart of palm has 18mg of calcium.

iron

Heart of palm has 180% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and heart of palm has 1.7mg of iron.

potassium

Heart of palm is an excellent source of potassium and it has 16 times more potassium than wild rice - wild rice has 101mg 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 has more beta-carotene than wild rice per 100 grams, however, wild rice contains more lutein + zeaxanthin than heart of palm per 100 grams.

Wild Rice Heart of Palm
beta-carotene 2 UG 39 UG
lutein + zeaxanthin 64 UG ~

Omega-3 and Omega-6

omega 3s

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

Wild Rice Heart of Palm
alpha linoleic acid 0.095 G 0.013 G
Total 0.095 G 0.013 G

omega 6s

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

Wild Rice Heart of Palm
linoleic acid 0.119 G 0.076 G
Total 0.119 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: Wild Rice (Wild rice, cooked) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .

Cooked Wild Rice 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 wild rice or heart of palm contain more calories in 100 grams?
Both wild rice and heart of palm are high in calories. Wild rice is quite similar to wild rice for calories - wild rice has 101 calories in 100g and heart of palm has 114 calories.

Does wild rice or heart of palm have more carbohydrates?
By weight, wild rice and heart of palm contain similar amounts of carbs - wild rice has 21.3g of carbs for 100g and heart of palm has 25.5g of carbohydrates.

Does wild rice or heart of palm contain more potassium?
Heart of palm is a rich source of potassium and it has 16 times more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and heart of palm has 1795mg of potassium.

Compare Food