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  6. Beef tenderloin vs. Heart of palm

Beef tenderloin vs. Heart of palm — In-Depth Nutrition Comparison

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Differences between beef tenderloin and heart of palm

  • Beef tenderloin has more vitamin B12, selenium, iron, choline, and vitamin B3, while heart of palm has more copper, potassium, and vitamin B6.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of heart of palm is 32.

The food types used in this comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Hearts of palm, raw.

Infographic

Beef tenderloin vs Heart of palm infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +120%
Contains more IronIron +84%
Contains more PhosphorusPhosphorus +45%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3171.4%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +445.6%
Contains more CopperCopper +423.6%
Contains less SodiumSodium -75.4%
~equal in Zinc ~3.73mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +224%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Heart of palm DV% diff.
Vitamin B12 2.46µg 0µg 103%
Copper 0.123mg 0.644mg 58%
Saturated fat 9.72g 0.046g 44%
Vitamin B6 0.25mg 0.81mg 43%
Potassium 331mg 1806mg 43%
Protein 23.9g 2.7g 42%
Selenium 22.9µg 0.7µg 40%
Fats 24.6g 0.2g 38%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.005g 26%
Iron 3.11mg 1.69mg 18%
Choline 91mg 0mg 17%
Vitamin B3 3mg 0.9mg 13%
Calories 324kcal 115kcal 10%
Vitamin C 0mg 8mg 9%
Carbs 0g 25.61g 9%
Phosphorus 203mg 140mg 9%
Polyunsaturated fat 1g 0.089g 6%
Fiber 0g 1.5g 6%
Vitamin B2 0.26mg 0.18mg 6%
Vitamin B5 0.25mg 5%
Folate 8µg 24µg 4%
Magnesium 22mg 10mg 3%
Zinc 4.03mg 3.73mg 3%
Vitamin B1 0.09mg 0.05mg 3%
Vitamin E 0.5mg 3%
Sodium 57mg 14mg 2%
Calcium 9mg 18mg 1%
Manganese 0.014mg 1%
Net carbs 0g 24.11g N/A
Sugar 0g 17.16g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +785.2%
Contains more FatsFats +12200%
Contains more OtherOther +57.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +205300%
Contains more Poly. FatPolyunsaturated fat +1023.6%
Contains less Sat. FatSaturated fat -99.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.