Hearts of palm, canned vs Broccoli, raw
Nutrition comparison per 100 g.
Hearts of palm, canned
28 kcal
Broccoli, raw
32 kcal
Calories
28 kcal
32 kcal
Protein
2.5 g
2.6 g
Carbs
4.6 g
6.3 g
Fiber
2.4 g
2.4 g
Sugars
~
1.7 g
Fat
0.6 g
0.3 g
Sodium
426 mg
36 mg
Key takeaways
- Hearts of palm, canned has 11% fewer calories (28 kcal vs 32 kcal).
- Broccoli, raw has more protein (2.6 g vs 2.5 g).
- Hearts of palm, canned has more carbs (4.6 g vs 6.3 g).
- Broccoli, raw has more fat (0.3 g vs 0.6 g).
- Broccoli, raw has more sodium (36 mg vs 426 mg).
| Macronutrients | Hearts of palm, canned | Broccoli, raw |
|---|---|---|
| Calories | 28 kcal | 32 kcal |
| Protein | 2.5 g | 2.6 g |
| Total Fat | 0.6 g | 0.3 g |
| Total Carbohydrate | 4.6 g | 6.3 g |
| Dietary Fiber | 2.4 g | 2.4 g |
| Total Sugars | ~ | 1.7 g |
| Water | 90.2 g | 90.0 g |
| Carbohydrates | Hearts of palm, canned | Broccoli, raw |
|---|---|---|
| Total Carbohydrate | 4.6 g | 6.3 g |
| Dietary Fiber | 2.4 g | 2.4 g |
| Starch | ~ | 0.0 g |
| Total Sugars | ~ | 1.7 g |
| Fats & Fatty Acids | Hearts of palm, canned | Broccoli, raw |
|---|---|---|
| Total Fat | 0.6 g | 0.3 g |
| Saturated Fat | 0.1 g | 0.0 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.2 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 19.0 mg | 21.0 mg |
| Omega-6 Fatty Acids | 183.0 mg | 17.0 mg |
| Protein & Amino Acids | Hearts of palm, canned | Broccoli, raw |
|---|---|---|
| Protein | 2.5 g | 2.6 g |
| Histidine | 55.0 mg | 59.0 mg |
| Isoleucine | 101.0 mg | 79.0 mg |
| Leucine | 169.0 mg | 129.0 mg |
| Lysine | 91.0 mg | 135.0 mg |
| Methionine | 42.0 mg | 38.0 mg |
| Phenylalanine | 98.0 mg | 117.0 mg |
| Threonine | 97.0 mg | 88.0 mg |
| Tryptophan | 23.0 mg | 33.0 mg |
| Valine | 114.0 mg | 125.0 mg |
| Alanine | 111.0 mg | 104.0 mg |
| Arginine | 178.0 mg | 191.0 mg |
| Aspartic Acid | 168.0 mg | 325.0 mg |
| Cystine | 19.0 mg | 28.0 mg |
| Glutamic Acid | 296.0 mg | 542.0 mg |
| Glycine | 108.0 mg | 89.0 mg |
| Proline | 88.0 mg | 110.0 mg |
| Serine | 81.0 mg | 121.0 mg |
| Tyrosine | 49.0 mg | 50.0 mg |
| Vitamins | Hearts of palm, canned | Broccoli, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 31.0 mcg |
| Vitamin C | 7.9 mg | 91.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.8 mg |
| Vitamin K | ~ | 102.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.6 mg |
| Vitamin B6 | 0.0 mg | 0.2 mg |
| Folate (B9) | 39.0 mcg | 65.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.6 mg |
| Choline | ~ | 18.7 mg |
| Betaine | ~ | 0.1 mg |
| Minerals | Hearts of palm, canned | Broccoli, raw |
|---|---|---|
| Calcium | 58.0 mg | 47.0 mg |
| Iron | 3.1 mg | 0.7 mg |
| Magnesium | 38.0 mg | 21.0 mg |
| Phosphorus | 65.0 mg | 67.0 mg |
| Potassium | 177.0 mg | 316.0 mg |
| Sodium | 426.0 mg | 36.0 mg |
| Zinc | 1.2 mg | 0.4 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 1.4 mg | 0.2 mg |
| Selenium | 0.7 mcg | 2.5 mcg |
| Sterols | Hearts of palm, canned | Broccoli, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Hearts of palm, canned | Broccoli, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 2.0 g | 0.9 g |
Frequently asked questions
Which has fewer calories, Hearts of palm, canned or Broccoli, raw?
Hearts of palm, canned has fewer calories: 28 kcal for Hearts of palm, canned vs 32 kcal for Broccoli, raw per 100 g.
Which has more protein, Hearts of palm, canned or Broccoli, raw?
Broccoli, raw has more protein: 2.5 g for Hearts of palm, canned vs 2.6 g for Broccoli, raw per 100 g.
Is Hearts of palm, canned or Broccoli, raw healthier?
Hearts of palm, canned is lower in calories, and Broccoli, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.