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.
Detailed nutritional comparison of heart of palm and yellow corn 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Heart of Palm src
Image of Yellow Corn src

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 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 Heart of Palm or Yellow Corn .

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) .

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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.