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  6. Heart of palm vs. Beef Liver raw

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

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What are the differences between heart of palm and beef Liver raw?

  • Heart of palm is higher in potassium, yet beef Liver raw is higher in vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, selenium, folate, and choline.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% more.
  • Heart of palm has 6 times more potassium than beef Liver raw. While heart of palm has 1806mg of potassium, beef Liver raw has only 313mg.

We used Hearts of palm, raw and Beef, variety meats, and by-products, liver, raw types in this article.

Infographic

Heart of palm vs Beef Liver raw 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +477%
Contains less SodiumSodium -79.7%
Contains more MagnesiumMagnesium +80%
Contains more IronIron +189.9%
Contains more CopperCopper +1414.8%
Contains more PhosphorusPhosphorus +176.4%
Contains more SeleniumSelenium +5571.4%
~equal in Zinc ~4mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +515.4%
Contains more Vitamin EVitamin E +31.6%
Contains more Vitamin AVitamin A +165500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B2Vitamin B2 +1430.6%
Contains more Vitamin B3Vitamin B3 +1363.9%
Contains more Vitamin B6Vitamin B6 +33.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1108.3%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Heart of palm Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 0.644mg 9.755mg 1012%
Vitamin A 3µg 4968µg 552%
Vitamin B2 0.18mg 2.755mg 198%
Vitamin B5 7.173mg 143%
Cholesterol 0mg 275mg 92%
Vitamin B3 0.9mg 13.175mg 77%
Selenium 0.7µg 39.7µg 71%
Folate 24µg 290µg 67%
Choline 0mg 333.3mg 61%
Potassium 1806mg 313mg 44%
Iron 1.69mg 4.9mg 40%
Phosphorus 140mg 387mg 35%
Protein 2.7g 20.36g 35%
Vitamin B6 0.81mg 1.083mg 21%
Manganese 0.31mg 13%
Vitamin B1 0.05mg 0.189mg 12%
Carbs 25.61g 3.89g 7%
Vitamin C 8mg 1.3mg 7%
Fiber 1.5g 0g 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Fats 0.2g 3.63g 5%
Saturated fat 0.046g 1.233g 5%
Vitamin K 0µg 3.1µg 3%
Polyunsaturated fat 0.089g 0.465g 3%
Sodium 14mg 69mg 2%
Magnesium 10mg 18mg 2%
Zinc 3.73mg 4mg 2%
Monounsaturated fat 0.005g 0.479g 1%
Calories 115kcal 135kcal 1%
Vitamin E 0.5mg 0.38mg 1%
Calcium 18mg 5mg 1%
Net carbs 24.11g 3.89g N/A
Sugar 17.16g 0g N/A
Trans fat 0g 0.17g N/A
Tryptophan 0.263mg 0%
Threonine 0.869mg 0%
Isoleucine 0.967mg 0%
Leucine 1.91mg 0%
Lysine 1.607mg 0%
Methionine 0.543mg 0%
Phenylalanine 1.084mg 0%
Valine 1.26mg 0%
Histidine 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more CarbsCarbs +558.4%
Contains more OtherOther +51.9%
Contains more ProteinProtein +654.1%
Contains more FatsFats +1715%
~equal in Water ~70.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +9480%
Contains more Poly. FatPolyunsaturated fat +422.5%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.