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  6. Flank steak vs. Heart of palm

Flank steak vs. Heart of palm — In-Depth Nutrition Comparison

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Significant differences between flank steak and heart of palm

  • Flank steak has more vitamin B12, selenium, vitamin B3, choline, and zinc; however, heart of palm is richer in copper, potassium, and vitamin B6.
  • Flank steak covers your daily vitamin B12 needs 68% more than heart of palm.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of flank steak is 0.

Specific food types used in this comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Hearts of palm, raw.

Infographic

Flank steak 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 +130%
Contains more ZincZinc +31.4%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4100%
Contains more PotassiumPotassium +432.7%
Contains more CopperCopper +685.4%
Contains less SodiumSodium -75%
~equal in Calcium ~18mg
~equal in Iron ~1.69mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 +50%
Contains more Vitamin B3Vitamin B3 +718.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin B2Vitamin B2 +35.3%
Contains more Vitamin B6Vitamin B6 +39.9%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flank steak Heart of palm DV% diff.
Vitamin B12 1.63µg 0µg 68%
Copper 0.082mg 0.644mg 62%
Selenium 29.4µg 0.7µg 52%
Protein 27.66g 2.7g 50%
Potassium 339mg 1806mg 43%
Vitamin B3 7.363mg 0.9mg 40%
Cholesterol 79mg 0mg 26%
Choline 105.4mg 0mg 19%
Vitamin B6 0.579mg 0.81mg 18%
Saturated fat 3.395g 0.046g 15%
Fats 8.23g 0.2g 12%
Zinc 4.9mg 3.73mg 11%
Vitamin B5 0.545mg 11%
Phosphorus 210mg 140mg 10%
Carbs 0g 25.61g 9%
Vitamin C 0mg 8mg 9%
Monounsaturated fat 3.317g 0.005g 8%
Fiber 0g 1.5g 6%
Calories 192kcal 115kcal 4%
Folate 9µg 24µg 4%
Vitamin B2 0.133mg 0.18mg 4%
Magnesium 23mg 10mg 3%
Polyunsaturated fat 0.322g 0.089g 2%
Vitamin B1 0.075mg 0.05mg 2%
Sodium 56mg 14mg 2%
Vitamin E 0.38mg 0.5mg 1%
Vitamin K 1.4µg 0µg 1%
Iron 1.74mg 1.69mg 1%
Net carbs 0g 24.11g N/A
Calcium 20mg 18mg 0%
Sugar 0g 17.16g N/A
Vitamin A 0µg 3µg 0%
Manganese 0.009mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +924.4%
Contains more FatsFats +4015%
Contains more CarbsCarbs +∞%
~equal in Water ~69.5g
~equal in Other ~1.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 +66240%
Contains more Poly. FatPolyunsaturated fat +261.8%
Contains less Sat. FatSaturated fat -98.6%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.