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  6. Beefsteak raw vs. Heart of palm

Beefsteak raw vs. Heart of palm — In-Depth Nutrition Comparison

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What are the main differences between beefsteak raw and heart of palm?

  • Beefsteak raw is richer in vitamin B12, selenium, vitamin B3, zinc, and phosphorus, yet heart of palm is richer in copper, potassium, and vitamin B6.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than heart of palm.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Hearts of palm, raw types in this comparison.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 +150%
Contains more IronIron +18.3%
Contains more ZincZinc +42.1%
Contains more PhosphorusPhosphorus +57.1%
Contains more SeleniumSelenium +3885.7%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +381.6%
Contains more CopperCopper +715.2%
Contains less SodiumSodium -74.5%
~equal in Manganese ~mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +460.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more FolateFolate +700%
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B5 ~mg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Heart of palm DV% diff.
Vitamin B12 2.69µg 0µg 112%
Copper 0.079mg 0.644mg 63%
Selenium 27.9µg 0.7µg 49%
Potassium 375mg 1806mg 42%
Protein 21.38g 2.7g 37%
Vitamin B3 5.048mg 0.9mg 26%
Cholesterol 67mg 0mg 22%
Vitamin B6 0.543mg 0.81mg 21%
Zinc 5.3mg 3.73mg 14%
Phosphorus 220mg 140mg 11%
Vitamin C 0mg 8mg 9%
Carbs 0g 25.61g 9%
Fats 5.36g 0.2g 8%
Saturated fat 1.875g 0.046g 8%
Monounsaturated fat 2.354g 0.005g 6%
Fiber 0g 1.5g 6%
Folate 3µg 24µg 5%
Iron 2mg 1.69mg 4%
Magnesium 25mg 10mg 4%
Vitamin E 0.5mg 3%
Sodium 55mg 14mg 2%
Vitamin B1 0.075mg 0.05mg 2%
Vitamin K 1.5µg 0µg 1%
Polyunsaturated fat 0.189g 0.089g 1%
Calories 134kcal 115kcal 1%
Vitamin D 0.1µg 0µg 1%
Calcium 5mg 18mg 1%
Net carbs 0g 24.11g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 17.16g N/A
Vitamin A 2µg 3µg 0%
Vitamin B2 0.182mg 0.18mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +691.9%
Contains more FatsFats +2580%
Contains more CarbsCarbs +∞%
Contains more OtherOther +503%
~equal in Water ~69.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +46980%
Contains more Poly. FatPolyunsaturated fat +112.4%
Contains less Sat. FatSaturated fat -97.5%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.