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  6. Heart of palm vs. Pot roast

Heart of palm vs. Pot roast — In-Depth Nutrition Comparison

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A recap on differences between heart of palm and pot roast

  • Heart of palm has more copper, potassium, and vitamin B6; however, pot roast is higher in vitamin B12, selenium, zinc, choline, and vitamin B3.
  • Pot roast covers your daily vitamin B12 needs 89% more than heart of palm.
  • Pot roast contains 8 times less potassium than heart of palm. Heart of palm contains 1806mg of potassium, while pot roast contains 231mg.
  • Heart of palm has less saturated fat.
  • The glycemic index of heart of palm is higher.

Food varieties used in this article are Hearts of palm, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Heart of palm vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +681.8%
Contains more CopperCopper +550.5%
Contains less SodiumSodium -70.2%
Contains more MagnesiumMagnesium +90%
Contains more IronIron +43.2%
Contains more ZincZinc +78.6%
Contains more PhosphorusPhosphorus +24.3%
Contains more SeleniumSelenium +3757.1%

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more FolateFolate +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B3Vitamin B3 +356.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin E ~0.51mg
~equal in Vitamin B2 ~0.171mg

All nutrients comparison - raw data values

Nutrient Heart of palm Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Copper 0.644mg 0.099mg 61%
Protein 2.7g 28.94g 52%
Selenium 0.7µg 27µg 48%
Potassium 1806mg 231mg 46%
Vitamin B6 0.81mg 0.283mg 41%
Cholesterol 0mg 116mg 39%
Saturated fat 0.046g 7.548g 34%
Fats 0.2g 19.17g 29%
Zinc 3.73mg 6.66mg 27%
Monounsaturated fat 0.005g 8.175g 20%
Choline 0mg 110.2mg 20%
Vitamin B3 0.9mg 4.105mg 20%
Vitamin B5 0.571mg 11%
Calories 115kcal 297kcal 9%
Iron 1.69mg 2.42mg 9%
Vitamin C 8mg 0mg 9%
Carbs 25.61g 0g 9%
Fiber 1.5g 0g 6%
Phosphorus 140mg 174mg 5%
Polyunsaturated fat 0.089g 0.708g 4%
Folate 24µg 9µg 4%
Magnesium 10mg 19mg 2%
Vitamin K 0µg 1.8µg 2%
Vitamin B2 0.18mg 0.171mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin B1 0.05mg 0.059mg 1%
Sodium 14mg 47mg 1%
Vitamin D 0IU 8IU 1%
Net carbs 24.11g 0g N/A
Calcium 18mg 16mg 0%
Sugar 17.16g 0g N/A
Vitamin E 0.5mg 0.51mg 0%
Vitamin A 3µg 0µg 0%
Manganese 0.01mg 0%
Tryptophan 0.19mg 0%
Threonine 1.156mg 0%
Isoleucine 1.317mg 0%
Leucine 2.302mg 0%
Lysine 2.446mg 0%
Methionine 0.754mg 0%
Phenylalanine 1.143mg 0%
Valine 1.436mg 0%
Histidine 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.9%
Contains more OtherOther +-20000%
Contains more ProteinProtein +971.9%
Contains more FatsFats +9485%

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 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +163400%
Contains more Poly. FatPolyunsaturated fat +695.5%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.