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  6. Heart of palm vs. Pastrami

Heart of palm vs. Pastrami — In-Depth Nutrition Comparison

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What are the differences between heart of palm and pastrami?

  • Heart of palm is higher in copper, potassium, and vitamin B6, yet pastrami is higher in vitamin B12, selenium, vitamin B3, and choline.
  • Pastrami's daily need coverage for vitamin B12 is 78% more.
  • Heart of palm has 9 times more potassium than pastrami. While heart of palm has 1806mg of potassium, pastrami has only 210mg.
  • The amount of saturated fat in heart of palm is lower.
  • The glycemic index of heart of palm is lower.

We used Hearts of palm, raw and Beef, cured, pastrami types in this article.

Infographic

Heart of palm vs Pastrami 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 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +760%
Contains more CopperCopper +607.7%
Contains less SodiumSodium -98.7%
Contains more MagnesiumMagnesium +70%
Contains more IronIron +31.4%
Contains more ZincZinc +33.5%
Contains more PhosphorusPhosphorus +25%
Contains more SeleniumSelenium +2428.6%

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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +2566.7%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B6Vitamin B6 +266.5%
Contains more FolateFolate +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +373.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin B1 ~0.052mg

All nutrients comparison - raw data values

Nutrient Heart of palm Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Copper 0.644mg 0.091mg 61%
Potassium 1806mg 210mg 47%
Sodium 14mg 1078mg 46%
Vitamin B6 0.81mg 0.221mg 45%
Protein 2.7g 21.8g 38%
Selenium 0.7µg 17.7µg 31%
Cholesterol 0mg 68mg 23%
Vitamin B3 0.9mg 4.26mg 21%
Choline 0mg 81.6mg 15%
Saturated fat 0.046g 2.681g 12%
Zinc 3.73mg 4.98mg 11%
Vitamin C 8mg 0.3mg 9%
Fats 0.2g 5.82g 9%
Carbs 25.61g 0.36g 8%
Iron 1.69mg 2.22mg 7%
Fiber 1.5g 0g 6%
Folate 24µg 6µg 5%
Monounsaturated fat 0.005g 2.118g 5%
Phosphorus 140mg 175mg 5%
Vitamin B5 0.265mg 5%
Vitamin E 0.5mg 0.12mg 3%
Calories 115kcal 147kcal 2%
Magnesium 10mg 17mg 2%
Vitamin B2 0.18mg 0.161mg 1%
Manganese 0.027mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin K 0µg 0.7µg 1%
Calcium 18mg 10mg 1%
Vitamin D 0IU 4IU 1%
Net carbs 24.11g 0.36g N/A
Sugar 17.16g 0.1g N/A
Vitamin A 3µg 2µg 0%
Vitamin B1 0.05mg 0.052mg 0%
Polyunsaturated fat 0.089g 0.145g 0%
Tryptophan 0.141mg 0%
Threonine 0.857mg 0%
Isoleucine 0.976mg 0%
Leucine 1.706mg 0%
Lysine 1.812mg 0%
Methionine 0.558mg 0%
Phenylalanine 0.847mg 0%
Valine 1.065mg 0%
Histidine 0.684mg 0%
Fructose 0.01g 0%

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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more CarbsCarbs +7013.9%
Contains more ProteinProtein +707.4%
Contains more FatsFats +2810%
Contains more OtherOther +25.1%
~equal in Water ~69.53g

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +42260%
Contains more Poly. FatPolyunsaturated fat +62.9%

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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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.