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  6. Heart of palm vs. Chuck steak

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

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Important differences between heart of palm and chuck steak

  • Heart of palm has more copper, potassium, and vitamin B6; however, chuck steak is richer in vitamin B12, selenium, zinc, vitamin B3, and choline.
  • Chuck steak's daily need coverage for vitamin B12 is 126% more.
  • Heart of palm contains 8 times more copper than chuck steak. Heart of palm contains 0.644mg of copper, while chuck steak contains 0.077mg.
  • Heart of palm contains less saturated fat.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of chuck steak is 0.

The food varieties used in the comparison are Hearts of palm, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Heart of palm vs Chuck steak infographic
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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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +455.7%
Contains more CopperCopper +736.4%
Contains less SodiumSodium -80.3%
Contains more MagnesiumMagnesium +120%
Contains more IronIron +45%
Contains more ZincZinc +132.7%
Contains more PhosphorusPhosphorus +37.9%
Contains more SeleniumSelenium +3828.6%

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B3Vitamin B3 +418.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin B2 ~0.191mg

All nutrients comparison - raw data values

Nutrient Heart of palm Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Copper 0.644mg 0.077mg 63%
Selenium 0.7µg 27.5µg 49%
Protein 2.7g 24.98g 45%
Zinc 3.73mg 8.68mg 45%
Potassium 1806mg 325mg 44%
Saturated fat 0.046g 8.66g 39%
Vitamin B6 0.81mg 0.373mg 34%
Fats 0.2g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.9mg 4.663mg 24%
Monounsaturated fat 0.005g 9.457g 24%
Vitamin B5 0.752mg 15%
Choline 0mg 79mg 14%
Iron 1.69mg 2.45mg 10%
Carbs 25.61g 0g 9%
Vitamin C 8mg 0mg 9%
Calories 115kcal 277kcal 8%
Phosphorus 140mg 193mg 8%
Fiber 1.5g 0g 6%
Folate 24µg 6µg 5%
Polyunsaturated fat 0.089g 0.81g 5%
Vitamin E 0.5mg 0.1mg 3%
Magnesium 10mg 22mg 3%
Sodium 14mg 71mg 2%
Vitamin D 0µg 0.1µg 1%
Manganese 0.012mg 1%
Vitamin B1 0.05mg 0.066mg 1%
Vitamin B2 0.18mg 0.191mg 1%
Vitamin K 0µg 1.6µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 24.11g 0g N/A
Calcium 18mg 16mg 0%
Sugar 17.16g 0g N/A
Vitamin A 3µg 7µg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.281mg 0%
Threonine 1.099mg 0%
Isoleucine 1.062mg 0%
Leucine 2.009mg 0%
Lysine 2.184mg 0%
Methionine 0.709mg 0%
Phenylalanine 0.951mg 0%
Valine 1.129mg 0%
Histidine 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.9%
Contains more OtherOther +1143.8%
Contains more ProteinProtein +825.2%
Contains more FatsFats +9720%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +189040%
Contains more Poly. FatPolyunsaturated fat +810.1%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/nutrients
  2. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.