Hearts of palm, canned vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Hearts of palm, canned
28 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
28 kcal
160 kcal
Protein
2.5 g
2.0 g
Carbs
4.6 g
8.5 g
Fiber
2.4 g
6.7 g
Sugars
~
0.7 g
Fat
0.6 g
14.7 g
Sodium
426 mg
7 mg
Key takeaways
- Hearts of palm, canned has 83% fewer calories (28 kcal vs 160 kcal).
- Hearts of palm, canned has more protein (2.5 g vs 2.0 g).
- Hearts of palm, canned has more carbs (4.6 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 2.4 g).
- Hearts of palm, canned has more fat (0.6 g vs 14.7 g).
| Macronutrients | Hearts of palm, canned | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 28 kcal | 160 kcal |
| Protein | 2.5 g | 2.0 g |
| Total Fat | 0.6 g | 14.7 g |
| Total Carbohydrate | 4.6 g | 8.5 g |
| Dietary Fiber | 2.4 g | 6.7 g |
| Total Sugars | ~ | 0.7 g |
| Water | 90.2 g | 73.2 g |
| Carbohydrates | Hearts of palm, canned | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 4.6 g | 8.5 g |
| Dietary Fiber | 2.4 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | ~ | 0.7 g |
| Fats & Fatty Acids | Hearts of palm, canned | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.6 g | 14.7 g |
| Saturated Fat | 0.1 g | 2.1 g |
| Monounsaturated Fat | 0.1 g | 9.8 g |
| Polyunsaturated Fat | 0.2 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 19.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 183.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Hearts of palm, canned | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 2.5 g | 2.0 g |
| Histidine | 55.0 mg | 49.0 mg |
| Isoleucine | 101.0 mg | 84.0 mg |
| Leucine | 169.0 mg | 143.0 mg |
| Lysine | 91.0 mg | 132.0 mg |
| Methionine | 42.0 mg | 38.0 mg |
| Phenylalanine | 98.0 mg | 97.0 mg |
| Threonine | 97.0 mg | 73.0 mg |
| Tryptophan | 23.0 mg | 25.0 mg |
| Valine | 114.0 mg | 107.0 mg |
| Alanine | 111.0 mg | 109.0 mg |
| Arginine | 178.0 mg | 88.0 mg |
| Aspartic Acid | 168.0 mg | 236.0 mg |
| Cystine | 19.0 mg | 27.0 mg |
| Glutamic Acid | 296.0 mg | 287.0 mg |
| Glycine | 108.0 mg | 104.0 mg |
| Proline | 88.0 mg | 98.0 mg |
| Serine | 81.0 mg | 114.0 mg |
| Tyrosine | 49.0 mg | 49.0 mg |
| Vitamins | Hearts of palm, canned | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 7.0 mcg |
| Vitamin C | 7.9 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.1 mg |
| Vitamin K | ~ | 21.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 1.7 mg |
| Vitamin B6 | 0.0 mg | 0.3 mg |
| Folate (B9) | 39.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 1.4 mg |
| Choline | ~ | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | Hearts of palm, canned | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 58.0 mg | 12.0 mg |
| Iron | 3.1 mg | 0.6 mg |
| Magnesium | 38.0 mg | 29.0 mg |
| Phosphorus | 65.0 mg | 52.0 mg |
| Potassium | 177.0 mg | 485.0 mg |
| Sodium | 426.0 mg | 7.0 mg |
| Zinc | 1.2 mg | 0.6 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 1.4 mg | 0.1 mg |
| Selenium | 0.7 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Hearts of palm, canned | Avocados, raw, all commercial varieties |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 5.0 mg |
| Stigmasterol | ~ | 2.0 mg |
| Beta-sitosterol | ~ | 76.0 mg |
| Other | Hearts of palm, canned | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 2.0 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Hearts of palm, canned or Avocados, raw, all commercial varieties?
Hearts of palm, canned has fewer calories: 28 kcal for Hearts of palm, canned vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Hearts of palm, canned or Avocados, raw, all commercial varieties?
Hearts of palm, canned has more protein: 2.5 g for Hearts of palm, canned vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Hearts of palm, canned or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 2.4 g for Hearts of palm, canned vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Hearts of palm, canned or Avocados, raw, all commercial varieties healthier?
Hearts of palm, canned is lower in calories, and Hearts of palm, canned is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.