Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef
  5. Compare
  6. Beef vs. Palm oil

Beef vs. Palm oil — In-Depth Nutrition Comparison

Compare

Important differences between beef and palm oil

  • Beef has more vitamin B12, vitamin B6, selenium, iron, phosphorus, vitamin B3, zinc, and vitamin B2; however, palm oil has more vitamin E.
  • Palm oil's daily need coverage for saturated fat is 234% more.
  • Beef is lower in saturated fat.

The food varieties used in the comparison are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Oil, palm.

Infographic

Beef vs Palm oil 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.
Beef
Beef
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +30300%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Beef
Beef
10
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +25100%
Contains more Vitamin EVitamin E +6276%
Contains more Vitamin KVitamin K +400%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beef Palm oil DV% diff.
Saturated fat 2.595g 49.3g 212%
Vitamin B12 4.21µg 0µg 175%
Fats 6.54g 100g 144%
Vitamin E 0.25mg 15.94mg 105%
Monounsaturated fat 2.734g 37g 86%
Polyunsaturated fat 0.532g 9.3g 58%
Protein 27.55g 0g 55%
Vitamin B6 0.669mg 0mg 51%
Selenium 25.4µg 0µg 46%
Iron 3.04mg 0.01mg 38%
Phosphorus 259mg 0mg 37%
Vitamin B3 5.76mg 0mg 36%
Calories 169kcal 884kcal 36%
Zinc 3.7mg 0mg 34%
Vitamin B2 0.4mg 0mg 31%
Cholesterol 85mg 0mg 28%
Choline 75.6mg 0.3mg 14%
Copper 0.097mg 0mg 11%
Vitamin B5 0.481mg 0mg 10%
Potassium 352mg 0mg 10%
Vitamin B1 0.074mg 0mg 6%
Vitamin K 1.6µg 8µg 5%
Magnesium 14mg 0mg 3%
Sodium 54mg 0mg 2%
Folate 7µg 0µg 2%
Vitamin D 0.1µg 1%
Calcium 13mg 0mg 1%
Vitamin D 3IU 0%
Vitamin A 2µg 0µg 0%
Manganese 0.009mg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0mg 0%
Threonine 1.534mg 0mg 0%
Isoleucine 1.52mg 0mg 0%
Leucine 2.833mg 0mg 0%
Lysine 3.178mg 0mg 0%
Methionine 0.871mg 0mg 0%
Phenylalanine 1.299mg 0mg 0%
Valine 1.603mg 0mg 0%
Histidine 1.244mg 0mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
Beef
3
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1429.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +1253.3%
Contains more Poly. FatPolyunsaturated fat +1648.1%

People also compare

Beef
Beef vs Steak
Steak
Beef
Beef vs Chicken meat
Chicken meat
Beef
Beef vs Lamb
Lamb
Palm oil
Palm oil vs Coconut oil
Coconut oil
Palm oil
Palm oil vs Rice bran oil
Rice bran oil
Palm oil
Palm oil vs Olive oil
Olive oil

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.