Heart of palm vs. Flank steak — In-Depth Nutrition Comparison
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Significant differences between heart of palm and flank steak
- Heart of palm has more copper, potassium, and vitamin B6; however, flank steak is richer in vitamin B12, selenium, vitamin B3, choline, and zinc.
- Flank steak covers your daily vitamin B12 needs 68% more than heart of palm.
- Flank steak has 8 times less copper than heart of palm. Heart of palm has 0.644mg of copper, while flank steak has 0.082mg.
- 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 flank steak is 0.
Specific food types used in this comparison are Hearts of palm, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.
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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.
| Contains more PotassiumPotassium | +432.7% |
| Contains more CopperCopper | +685.4% |
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +130% |
| Contains more CalciumCalcium | +11.1% |
| Contains more ZincZinc | +31.4% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains more SeleniumSelenium | +4100% |
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.
| 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% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B3Vitamin B3 | +718.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.63µg | 68% |
| Copper | 0.644mg | 0.082mg | 62% |
| Selenium | 0.7µg | 29.4µg | 52% |
| Protein | 2.7g | 27.66g | 50% |
| Potassium | 1806mg | 339mg | 43% |
| Vitamin B3 | 0.9mg | 7.363mg | 40% |
| Cholesterol | 0mg | 79mg | 26% |
| Choline | 0mg | 105.4mg | 19% |
| Vitamin B6 | 0.81mg | 0.579mg | 18% |
| Saturated fat | 0.046g | 3.395g | 15% |
| Fats | 0.2g | 8.23g | 12% |
| Zinc | 3.73mg | 4.9mg | 11% |
| Vitamin B5 | 0.545mg | 11% | |
| Phosphorus | 140mg | 210mg | 10% |
| Carbs | 25.61g | 0g | 9% |
| Vitamin C | 8mg | 0mg | 9% |
| Monounsaturated fat | 0.005g | 3.317g | 8% |
| Fiber | 1.5g | 0g | 6% |
| Calories | 115kcal | 192kcal | 4% |
| Folate | 24µg | 9µg | 4% |
| Vitamin B2 | 0.18mg | 0.133mg | 4% |
| Magnesium | 10mg | 23mg | 3% |
| Polyunsaturated fat | 0.089g | 0.322g | 2% |
| Vitamin B1 | 0.05mg | 0.075mg | 2% |
| Sodium | 14mg | 56mg | 2% |
| Vitamin E | 0.5mg | 0.38mg | 1% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Iron | 1.69mg | 1.74mg | 1% |
| Net carbs | 24.11g | 0g | N/A |
| Calcium | 18mg | 20mg | 0% |
| Sugar | 17.16g | 0g | N/A |
| Vitamin A | 3µg | 0µg | 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
Protein:
2.7 g
Fats:
0.2 g
Carbs:
25.61 g
Water:
69.5 g
Other:
1.99 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-3416.7% |
| Contains more ProteinProtein | +924.4% |
| Contains more FatsFats | +4015% |
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.046 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.089 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -98.6% |
| Contains more Mono. FatMonounsaturated fat | +66240% |
| Contains more Poly. FatPolyunsaturated fat | +261.8% |
