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  6. Heart of palm vs. Rib eye steak

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

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How are heart of palm and rib eye steak different?

  • Heart of palm is higher in copper, potassium, vitamin B6, and vitamin C; however, rib eye steak is richer in vitamin B12, selenium, vitamin B3, and zinc.
  • Daily need coverage for vitamin B12 for rib eye steak is 88% higher.
  • Heart of palm has less saturated fat.
  • Rib eye steak has a lower glycemic index (0) than heart of palm (32).

Hearts of palm, raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled are the varieties used in this article.

Infographic

Heart of palm vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more CalciumCalcium +63.6%
Contains more PotassiumPotassium +594.6%
Contains more CopperCopper +705%
Contains less SodiumSodium -74.1%
Contains more MagnesiumMagnesium +120%
Contains more IronIron +32.5%
Contains more ZincZinc +58.4%
Contains more SeleniumSelenium +4142.9%
~equal in Phosphorus ~152mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B3Vitamin B3 +445.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%

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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.5%
Contains more OtherOther +19800%
Contains more ProteinProtein +777.4%
Contains more FatsFats +10805%

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +210280%
Contains more Poly. FatPolyunsaturated fat +1053.9%

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 Rib eye steak
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Heart of palm Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Copper 0.644mg 0.08mg 63%
Selenium 0.7µg 29.7µg 53%
Potassium 1806mg 260mg 45%
Saturated fat 0.046g 9.684g 44%
Protein 2.7g 23.69g 42%
Fats 0.2g 21.81g 33%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.005g 10.519g 26%
Vitamin B6 0.81mg 0.477mg 26%
Vitamin B3 0.9mg 4.908mg 25%
Zinc 3.73mg 5.91mg 20%
Vitamin B5 0.536mg 11%
Choline 0mg 48.8mg 9%
Calories 115kcal 291kcal 9%
Carbs 25.61g 0g 9%
Vitamin C 8mg 0mg 9%
Vitamin B2 0.18mg 0.287mg 8%
Iron 1.69mg 2.24mg 7%
Polyunsaturated fat 0.089g 1.027g 6%
Fiber 1.5g 0g 6%
Folate 24µg 6µg 5%
Vitamin E 0.5mg 0.1mg 3%
Manganese 0.08mg 3%
Magnesium 10mg 22mg 3%
Vitamin B1 0.05mg 0.071mg 2%
Phosphorus 140mg 152mg 2%
Sodium 14mg 54mg 2%
Vitamin A 3µg 8µg 1%
Vitamin D 0µg 0.2µg 1%
Calcium 18mg 11mg 1%
Vitamin D 0IU 7IU 1%
Vitamin K 0µg 1.6µg 1%
Net carbs 24.11g 0g N/A
Sugar 17.16g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.265mg 0%
Threonine 1.116mg 0%
Isoleucine 1.103mg 0%
Leucine 2.041mg 0%
Lysine 2.269mg 0%
Methionine 0.641mg 0%
Phenylalanine 0.95mg 0%
Valine 1.184mg 0%
Histidine 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Heart of palm Rib eye steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Rib eye steak
Minerals Daily Need Coverage Score
62%
Heart of palm
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 9.638g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2)

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.