Hearts of palm, canned vs Cauliflower, raw
Nutrition comparison per 100 g.
Hearts of palm, canned
28 kcal
Cauliflower, raw
28 kcal
Calories
28 kcal
28 kcal
Protein
2.5 g
1.6 g
Carbs
4.6 g
4.7 g
Fiber
2.4 g
1.9 g
Sugars
~
1.9 g
Fat
0.6 g
0.2 g
Sodium
426 mg
30 mg
Key takeaways
- Cauliflower, raw has 1% fewer calories (28 kcal vs 28 kcal).
- Hearts of palm, canned has more protein (2.5 g vs 1.6 g).
- Hearts of palm, canned has more carbs (4.6 g vs 4.7 g).
- Hearts of palm, canned has more fiber (2.4 g vs 1.9 g).
- Cauliflower, raw has more fat (0.2 g vs 0.6 g).
| Macronutrients | Hearts of palm, canned | Cauliflower, raw |
|---|---|---|
| Calories | 28 kcal | 28 kcal |
| Protein | 2.5 g | 1.6 g |
| Total Fat | 0.6 g | 0.2 g |
| Total Carbohydrate | 4.6 g | 4.7 g |
| Dietary Fiber | 2.4 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Water | 90.2 g | 92.7 g |
| Carbohydrates | Hearts of palm, canned | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 4.6 g | 4.7 g |
| Dietary Fiber | 2.4 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Fats & Fatty Acids | Hearts of palm, canned | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.6 g | 0.2 g |
| Saturated Fat | 0.1 g | 0.1 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 | 7.0 mg |
| Omega-6 Fatty Acids | 183.0 mg | 8.0 mg |
| Protein & Amino Acids | Hearts of palm, canned | Cauliflower, raw |
|---|---|---|
| Protein | 2.5 g | 1.6 g |
| Histidine | 55.0 mg | 56.0 mg |
| Isoleucine | 101.0 mg | 71.0 mg |
| Leucine | 169.0 mg | 106.0 mg |
| Lysine | 91.0 mg | 217.0 mg |
| Methionine | 42.0 mg | 20.0 mg |
| Phenylalanine | 98.0 mg | 65.0 mg |
| Threonine | 97.0 mg | 76.0 mg |
| Tryptophan | 23.0 mg | 20.0 mg |
| Valine | 114.0 mg | 125.0 mg |
| Alanine | 111.0 mg | 116.0 mg |
| Arginine | 178.0 mg | 86.0 mg |
| Aspartic Acid | 168.0 mg | 177.0 mg |
| Cystine | 19.0 mg | 20.0 mg |
| Glutamic Acid | 296.0 mg | 257.0 mg |
| Glycine | 108.0 mg | 71.0 mg |
| Proline | 88.0 mg | 71.0 mg |
| Serine | 81.0 mg | 86.0 mg |
| Tyrosine | 49.0 mg | 51.0 mg |
| Vitamins | Hearts of palm, canned | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 7.9 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.1 mg |
| Vitamin K | ~ | 15.5 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 0.5 mg |
| Vitamin B6 | 0.0 mg | 0.2 mg |
| Folate (B9) | 39.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Hearts of palm, canned | Cauliflower, raw |
|---|---|---|
| Calcium | 58.0 mg | 22.0 mg |
| Iron | 3.1 mg | 0.4 mg |
| Magnesium | 38.0 mg | 15.0 mg |
| Phosphorus | 65.0 mg | 44.0 mg |
| Potassium | 177.0 mg | 299.0 mg |
| Sodium | 426.0 mg | 30.0 mg |
| Zinc | 1.2 mg | 0.3 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | 1.4 mg | 0.2 mg |
| Selenium | 0.7 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Hearts of palm, canned | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Hearts of palm, canned | Cauliflower, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 2.0 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Hearts of palm, canned or Cauliflower, raw?
Cauliflower, raw has fewer calories: 28 kcal for Hearts of palm, canned vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Hearts of palm, canned or Cauliflower, raw?
Hearts of palm, canned has more protein: 2.5 g for Hearts of palm, canned vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Hearts of palm, canned or Cauliflower, raw?
Hearts of palm, canned has more fiber: 2.4 g for Hearts of palm, canned vs 1.9 g for Cauliflower, raw per 100 g.
Is Hearts of palm, canned or Cauliflower, raw healthier?
Cauliflower, raw 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.