Heart of Palm vs. Yellow Corn
Nutrition comparison of Cooked Heart Of Palm and Cooked Yellow Corn
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
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in heart of palm and yellow corn:
- Both yellow corn and heart of palm are high in potassium.
- Heart of palm has more riboflavin and Vitamin B6, however, yellow corn contains more pantothenic acid.
- Yellow corn has 73% less sugar than heart of palm.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yellow corn and heart of palm contain similar amounts of calories - yellow corn has 96 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, heart of palm is heavier in carbs, lighter in fat and similar to yellow corn for protein. Heart of palm has a macronutrient ratio of 9:89:2 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Heart of Palm | Yellow Corn | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 89% | 76% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn and heart of palm contain similar amounts of carbs - yellow corn has 21g of total carbs per 100 grams and heart of palm has 25.5g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 60% more dietary fiber than heart of palm - yellow corn has 2.4g of dietary fiber per 100 grams and heart of palm has 1.5g of dietary fiber.
sugar
Yellow corn has 73% less sugar than heart of palm - yellow corn has 4.5g of sugar per 100 grams and heart of palm has 17.1g of sugar.
Protein
protein
Yellow corn and heart of palm contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Both yellow corn and heart of palm are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
Vitamins
Vitamin C
Yellow corn and heart of palm contain similar amounts of Vitamin C - yellow corn has 5.5mg of Vitamin C per 100 grams and heart of palm has 6.8mg of Vitamin C.
Vitamin A
Yellow corn and heart of palm contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin E
Yellow corn and heart of palm contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Yellow corn and heart of palm contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Heart of palm has more riboflavin and Vitamin B6, however, yellow corn contains more pantothenic acid. Both heart of palm and yellow corn contain significant amounts of thiamin, niacin and folate.
| Heart of Palm | Yellow Corn | |
|---|---|---|
| Thiamin | 0.045 MG | 0.093 MG |
| Riboflavin | 0.17 MG | 0.057 MG |
| Niacin | 0.85 MG | 1.683 MG |
| Pantothenic acid | ~ | 0.792 MG |
| Vitamin B6 | 0.725 MG | 0.139 MG |
| Folate | 20 UG | 23 UG |
Minerals
calcium
Heart of palm has 500% more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Heart of palm has 273% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both yellow corn and heart of palm are high in potassium. Heart of palm has 723% more potassium than yellow corn - yellow corn has 218mg 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, both heart of palm and yellow corn contain significant amounts of beta-carotene.
| Heart of Palm | Yellow Corn | |
|---|---|---|
| beta-carotene | 39 UG | 66 UG |
| alpha-carotene | ~ | 23 UG |
| lutein + zeaxanthin | ~ | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both heart of palm and yellow corn contain significant amounts of alpha linoleic acid (ALA).
| Heart of Palm | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.018 G |
| Total | 0.013 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than heart of palm per 100 grams.
| Heart of Palm | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.076 G | 0.586 G |
| Total | 0.076 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Cooked Heart of Palm g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 yellow corn or heart of palm contain more calories in 100 grams?Yellow corn and heart of palm contain similar amounts of calories - yellow corn has 96 calories in 100g and heart of palm has 114 calories.
Does yellow corn or heart of palm have more carbohydrates?
By weight, yellow corn and heart of palm contain similar amounts of carbs - yellow corn has 21g of carbs for 100g and heart of palm has 25.5g of carbohydrates.
Does yellow corn or heart of palm contain more potassium?
Both yellow corn and heart of palm are high in potassium. Heart of palm has 720% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and heart of palm has 1795mg of potassium.