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

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The main differences between lamb and heart of palm

  • Lamb has more vitamin B12, selenium, vitamin B3, and choline; however, heart of palm has more copper, vitamin B6, potassium, and vitamin C.
  • Daily need coverage for vitamin B12 for lamb is 106% higher.
  • Heart of palm has a higher glycemic index than lamb.

Food types used in this article are Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked and Hearts of palm, raw.

Infographic

Lamb vs Heart of palm 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.
Lamb
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
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%
Contains more MagnesiumMagnesium +130%
Contains more IronIron +11.2%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +34.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3671.4%
Contains more PotassiumPotassium +482.6%
Contains more CopperCopper +441.2%
Contains less SodiumSodium -80.6%
~equal in Calcium ~18mg

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.
Lamb
8
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +38.9%
Contains more Vitamin B3Vitamin B3 +640%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +257.1%
Contains more Vitamin B6Vitamin B6 +523.1%
Contains more FolateFolate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +808.1%
Contains more FatsFats +10370%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.4%
Contains more OtherOther +142.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +176300%
Contains more Poly. FatPolyunsaturated fat +1596.6%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lamb Heart of palm
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lamb Heart of palm DV% diff.
Vitamin B12 2.55µg 0µg 106%
Copper 0.119mg 0.644mg 58%
Vitamin B6 0.13mg 0.81mg 52%
Selenium 26.4µg 0.7µg 47%
Potassium 310mg 1806mg 44%
Protein 24.52g 2.7g 44%
Saturated fat 8.83g 0.046g 40%
Vitamin B3 6.66mg 0.9mg 36%
Fats 20.94g 0.2g 32%
Cholesterol 97mg 0mg 32%
Monounsaturated fat 8.82g 0.005g 22%
Choline 93.7mg 0mg 17%
Vitamin B5 0.66mg 13%
Polyunsaturated fat 1.51g 0.089g 9%
Calories 294kcal 115kcal 9%
Vitamin C 0mg 8mg 9%
Carbs 0g 25.61g 9%
Zinc 4.46mg 3.73mg 7%
Phosphorus 188mg 140mg 7%
Fiber 0g 1.5g 6%
Vitamin B2 0.25mg 0.18mg 5%
Vitamin B1 0.1mg 0.05mg 4%
Vitamin K 4.6µg 0µg 4%
Sodium 72mg 14mg 3%
Magnesium 23mg 10mg 3%
Folate 18µg 24µg 2%
Iron 1.88mg 1.69mg 2%
Vitamin E 0.14mg 0.5mg 2%
Manganese 0.022mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 24.11g N/A
Vitamin D 2IU 0IU 0%
Calcium 17mg 18mg 0%
Sugar 0g 17.16g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.287mg 0%
Threonine 1.05mg 0%
Isoleucine 1.183mg 0%
Leucine 1.908mg 0%
Lysine 2.166mg 0%
Methionine 0.629mg 0%
Phenylalanine 0.998mg 0%
Valine 1.323mg 0%
Histidine 0.777mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb Heart of palm
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
52%
Lamb
24%
Heart of palm
Minerals Daily Need Coverage Score
52%
Lamb
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 17.16g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 8.784g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/nutrients
  2. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.