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Palm oil vs. Steak — In-Depth Nutrition Comparison

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Important differences between palm oil and steak

  • Palm oil has less vitamin B12, selenium, zinc, vitamin B6, vitamin B3, iron, phosphorus, and vitamin B2.
  • Palm oil's daily need coverage for saturated fat is 204% more.
  • Steak is lower in saturated fat.

The food varieties used in the comparison are Oil, palm and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Palm oil vs Steak 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 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 0%
Steak
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +23900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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 0% 0% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
Steak
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Palm oil Steak DV% diff.
Saturated fat 49.3g 8.443g 186%
Fats 100g 19.02g 125%
Vitamin E 15.94mg 106%
Vitamin B12 0µg 2.2µg 92%
Monounsaturated fat 37g 9.171g 70%
Selenium 0µg 31.8µg 58%
Zinc 0mg 6.34mg 58%
Polyunsaturated fat 9.3g 0.896g 56%
Protein 0g 24.85g 50%
Vitamin B6 0mg 0.5mg 38%
Vitamin B3 0mg 5.149mg 32%
Calories 884kcal 271kcal 31%
Iron 0.01mg 2.4mg 30%
Cholesterol 0mg 78mg 26%
Phosphorus 0mg 163mg 23%
Vitamin B2 0mg 0.301mg 23%
Copper 0mg 0.085mg 9%
Potassium 0mg 279mg 8%
Vitamin B1 0mg 0.074mg 6%
Magnesium 0mg 23mg 5%
Vitamin K 8µg 1.6µg 5%
Sodium 0mg 58mg 3%
Folate 0µg 6µg 2%
Vitamin A 0µg 7µg 1%
Vitamin D 6IU 1%
Calcium 0mg 12mg 1%
Vitamin D 0.1µg 1%
Choline 0.3mg 0%
Tryptophan 0mg 0.278mg 0%
Threonine 0mg 1.171mg 0%
Isoleucine 0mg 1.157mg 0%
Leucine 0mg 2.142mg 0%
Lysine 0mg 2.38mg 0%
Methionine 0mg 0.672mg 0%
Phenylalanine 0mg 0.997mg 0%
Valine 0mg 1.242mg 0%
Histidine 0mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more FatsFats +425.8%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 g
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains more Mono. FatMonounsaturated fat +303.4%
Contains more Poly. FatPolyunsaturated fat +937.9%
Contains less Sat. FatSaturated fat -82.9%

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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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.