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  6. Heart of palm vs. Beefsteak raw

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

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

  • Heart of palm is richer in copper, potassium, and vitamin B6, yet beefsteak raw is richer in vitamin B12, selenium, vitamin B3, zinc, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Heart of palm has 8 times more copper than beefsteak raw. Heart of palm has 0.644mg of copper, while beefsteak raw has 0.079mg.
  • Heart of palm contains less saturated fat.
  • Beefsteak raw has a lower glycemic index than heart of palm.

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

Infographic

Heart of palm vs Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +260%
Contains more PotassiumPotassium +381.6%
Contains more CopperCopper +715.2%
Contains less SodiumSodium -74.5%
Contains more MagnesiumMagnesium +150%
Contains more IronIron +18.3%
Contains more ZincZinc +42.1%
Contains more PhosphorusPhosphorus +57.1%
Contains more SeleniumSelenium +3885.7%
~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 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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +49.2%
Contains more FolateFolate +700%
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 +∞%
~equal in Vitamin B2 ~0.182mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +503%
Contains more ProteinProtein +691.9%
Contains more FatsFats +2580%
~equal in Water ~72.93g

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm Beefsteak raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Beefsteak raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Heart of palm
48%
Beefsteak raw
Minerals Daily Need Coverage Score
62%
Heart of palm
55%
Beefsteak raw

Comparison summary

Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 1.829g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.4)
Which food is lower in Sugar?
Beefsteak raw
Beefsteak raw is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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