Beef vs. Heart of Palm
Nutrition comparison of Cooked Beef and Cooked Heart Of Palm
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cooked
heart of palm
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and heart of palm:
- Both beef and heart of palm are high in calories and potassium.
- Beef has more niacin, pantothenic acid and Vitamin B12, however, heart of palm contains more Vitamin B6.
- Beef has signficantly less carbohydrates than heart of palm.
- Beef has signficantly less sugar than heart of palm.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Heart of palm has signficantly more dietary fiber than beef.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and heart of palm are high in calories. Beef has 143% more calories than heart of palm - beef has 277 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Beef has a macronutrient ratio of 38:0:62 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Heart of Palm | |
|---|---|---|
| Protein | 38% | 9% |
| Carbohydrates | ~ | 89% |
| Fat | 62% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has signficantly less carbohydrates than heart of palm - heart of palm has 25.5g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Heart of palm has signficantly more dietary fiber than beef - heart of palm has 1.5g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 847% more protein than heart of palm - beef has 25.4g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Beef is high in saturated fat and heart of palm has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
trans fat
Heart of palm has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and heart of palm does not contain significant amounts.
cholesterol
Heart of palm has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and heart of palm does not contain significant amounts.
Vitamins
Vitamin C
Heart of palm has more Vitamin C than beef - heart of palm has 6.8mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and heart of palm contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin D
Beef and heart of palm contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and heart of palm does not contain significant amounts.
Vitamin E
Beef and heart of palm contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Beef and heart of palm contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Beef has more niacin, pantothenic acid and Vitamin B12, however, heart of palm contains more Vitamin B6. Both beef and heart of palm contain significant amounts of thiamin, riboflavin and folate.
| Beef | Heart of Palm | |
|---|---|---|
| Thiamin | 0.051 MG | 0.045 MG |
| Riboflavin | 0.176 MG | 0.17 MG |
| Niacin | 4.537 MG | 0.85 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | 0.725 MG |
| Folate | 11 UG | 20 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 94% more calcium than heart of palm - beef has 35mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Beef is a great source of iron and it has 34% more iron than heart of palm - beef has 2.3mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both beef and heart of palm are high in potassium. Heart of palm has 553% more potassium than beef - beef has 275mg of potassium per 100 grams and heart of palm has 1795mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Beef | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.013 G |
| Total | 0.056 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than heart of palm per 100 grams.
| Beef | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.076 G |
| Total | 0.402 G | 0.076 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Cooked Beef g
()
|
Daily Values (%) |
Cooked Heart of Palm g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or heart of palm contain more calories in 100 grams?Both beef and heart of palm are high in calories. Beef has 140% more calories than heart of palm - beef has 277 calories in 100g and heart of palm has 114 calories.
Is beef or heart of palm better for protein?
Beef is a fantastic source of protein and it has 850% more protein than heart of palm - beef has 25.4g of protein per 100 grams and heart of palm has 2.7g of protein.
Does heart of palm or beef have more carbohydrates?
By weight, beef has signficantly fewer carbohydrates than heart of palm - heart of palm has 25.5g of carbs for 100g and beef has no carbs..
Does beef or heart of palm contain more potassium?
Both beef and heart of palm are high in potassium. Heart of palm has 550% more potassium than beef - beef has 275mg of potassium in 100 grams and heart of palm has 1795mg of potassium.