Hearts of palm, canned vs Kale, raw
Nutrition comparison per 100 g.
Hearts of palm, canned
28 kcal
Kale, raw
35 kcal
Calories
28 kcal
35 kcal
Protein
2.5 g
2.9 g
Carbs
4.6 g
4.4 g
Fiber
2.4 g
4.1 g
Sugars
~
0.8 g
Fat
0.6 g
1.5 g
Sodium
426 mg
53 mg
Key takeaways
- Hearts of palm, canned has 21% fewer calories (28 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 2.5 g).
- Kale, raw has more carbs (4.4 g vs 4.6 g).
- Kale, raw has more fiber (4.1 g vs 2.4 g).
- Hearts of palm, canned has more fat (0.6 g vs 1.5 g).
| Macronutrients | Hearts of palm, canned | Kale, raw |
|---|---|---|
| Calories | 28 kcal | 35 kcal |
| Protein | 2.5 g | 2.9 g |
| Total Fat | 0.6 g | 1.5 g |
| Total Carbohydrate | 4.6 g | 4.4 g |
| Dietary Fiber | 2.4 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 90.2 g | 89.6 g |
| Carbohydrates | Hearts of palm, canned | Kale, raw |
|---|---|---|
| Total Carbohydrate | 4.6 g | 4.4 g |
| Dietary Fiber | 2.4 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Hearts of palm, canned | Kale, raw |
|---|---|---|
| Total Fat | 0.6 g | 1.5 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.1 g | 0.1 g |
| Polyunsaturated Fat | 0.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 19.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 183.0 mg | 138.0 mg |
| Protein & Amino Acids | Hearts of palm, canned | Kale, raw |
|---|---|---|
| Protein | 2.5 g | 2.9 g |
| Histidine | 55.0 mg | 69.0 mg |
| Isoleucine | 101.0 mg | 197.0 mg |
| Leucine | 169.0 mg | 231.0 mg |
| Lysine | 91.0 mg | 197.0 mg |
| Methionine | 42.0 mg | 32.0 mg |
| Phenylalanine | 98.0 mg | 169.0 mg |
| Threonine | 97.0 mg | 147.0 mg |
| Tryptophan | 23.0 mg | 40.0 mg |
| Valine | 114.0 mg | 181.0 mg |
| Alanine | 111.0 mg | 166.0 mg |
| Arginine | 178.0 mg | 184.0 mg |
| Aspartic Acid | 168.0 mg | 295.0 mg |
| Cystine | 19.0 mg | 44.0 mg |
| Glutamic Acid | 296.0 mg | 374.0 mg |
| Glycine | 108.0 mg | 159.0 mg |
| Proline | 88.0 mg | 196.0 mg |
| Serine | 81.0 mg | 139.0 mg |
| Tyrosine | 49.0 mg | 117.0 mg |
| Vitamins | Hearts of palm, canned | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 7.9 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.2 mg |
| Vitamin B6 | 0.0 mg | 0.3 mg |
| Folate (B9) | 39.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Minerals | Hearts of palm, canned | Kale, raw |
|---|---|---|
| Calcium | 58.0 mg | 254.0 mg |
| Iron | 3.1 mg | 1.7 mg |
| Magnesium | 38.0 mg | 34.0 mg |
| Phosphorus | 65.0 mg | 56.0 mg |
| Potassium | 177.0 mg | 447.0 mg |
| Sodium | 426.0 mg | 53.0 mg |
| Zinc | 1.2 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 1.4 mg | 0.9 mg |
| Selenium | 0.7 mcg | 0.9 mcg |
| Sterols | Hearts of palm, canned | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Hearts of palm, canned | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 2.0 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Hearts of palm, canned or Kale, raw?
Hearts of palm, canned has fewer calories: 28 kcal for Hearts of palm, canned vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Hearts of palm, canned or Kale, raw?
Kale, raw has more protein: 2.5 g for Hearts of palm, canned vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Hearts of palm, canned or Kale, raw?
Kale, raw has more fiber: 2.4 g for Hearts of palm, canned vs 4.1 g for Kale, raw per 100 g.
Is Hearts of palm, canned or Kale, raw healthier?
Hearts of palm, canned is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.