Raw Beef vs. Heart of Palm
Nutrition comparison of Raw 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
raw 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 raw beef and heart of palm:
- Both raw beef and heart of palm are high in calories and potassium.
- Heart of palm has signficantly less trans fat than raw beef.
- Heart of palm has signficantly more dietary fiber than raw beef.
- Raw beef has more niacin, pantothenic acid and Vitamin B12, however, heart of palm contains more Vitamin B6 and folate.
- Raw beef has signficantly less carbohydrates than heart of palm.
- Raw beef has signficantly less sugar than heart of palm.
- Raw beef is an excellent source of protein.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) 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 raw beef and heart of palm are high in calories. Raw beef has 191% more calories than heart of palm - raw beef has 332 calories per 100 grams and heart of palm has 114 calories.
For macronutrient ratios, raw beef is heavier in protein, much lighter in carbs and much heavier in fat compared to heart of palm per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for heart of palm, 9:89:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Heart of Palm | |
|---|---|---|
| Protein | 18% | 9% |
| Carbohydrates | ~ | 89% |
| Fat | 82% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has signficantly less carbohydrates than heart of palm - heart of palm has 25.5g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Heart of palm has signficantly more dietary fiber than raw beef - heart of palm has 1.5g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has signficantly less sugar than heart of palm - heart of palm has 17.1g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 435% more protein than heart of palm - raw beef has 14.4g of protein per 100 grams and heart of palm has 2.7g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and heart of palm has 100% less saturated fat than raw beef - raw beef has 11.8g of saturated fat per 100 grams and heart of palm has 0.05g of saturated fat.
trans fat
Heart of palm has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and heart of palm does not contain significant amounts.
cholesterol
Heart of palm has less cholesterol than raw beef - raw beef has 78mg 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 raw beef - heart of palm has 6.8mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and heart of palm contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and heart of palm has 3ug of Vitamin A.
Vitamin D
Raw beef and heart of palm contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and heart of palm does not contain significant amounts.
Vitamin E
Raw beef and heart of palm contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and heart of palm has 0.5mg of Vitamin E.
Vitamin K
Raw beef and heart of palm contain similar amounts of Vitamin K - raw beef has 2.9ug of Vitamin K per 100 grams and heart of palm does not contain significant amounts.
The B Vitamins
Raw beef has more niacin, pantothenic acid and Vitamin B12, however, heart of palm contains more Vitamin B6 and folate. Both raw beef and heart of palm contain significant amounts of thiamin and riboflavin.
| Raw Beef | Heart of Palm | |
|---|---|---|
| Thiamin | 0.044 MG | 0.045 MG |
| Riboflavin | 0.151 MG | 0.17 MG |
| Niacin | 3.382 MG | 0.85 MG |
| Pantothenic acid | 0.395 MG | ~ |
| Vitamin B6 | 0.278 MG | 0.725 MG |
| Folate | 9 UG | 20 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Raw beef and heart of palm contain similar amounts of calcium - raw beef has 24mg of calcium per 100 grams and heart of palm has 18mg of calcium.
iron
Raw beef and heart of palm contain similar amounts of iron - raw beef has 1.6mg of iron per 100 grams and heart of palm has 1.7mg of iron.
potassium
Both raw beef and heart of palm are high in potassium. Heart of palm has 723% more potassium than raw beef - raw beef has 218mg 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, raw beef has more alpha linoleic acid (ALA) than heart of palm per 100 grams.
| Raw Beef | Heart of Palm | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.013 G |
| Total | 0.084 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than heart of palm per 100 grams.
| Raw Beef | Heart of Palm | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.076 G |
| Total | 0.596 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: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Heart of Palm (Palm hearts, cooked (assume fat not added in cooking)) .
Raw 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 raw beef or heart of palm contain more calories in 100 grams?Both raw beef and heart of palm are high in calories. Raw beef has 190% more calories than heart of palm - raw beef has 332 calories in 100g and heart of palm has 114 calories.
Does heart of palm or raw beef have more carbohydrates?
By weight, raw beef has signficantly fewer carbohydrates than heart of palm - heart of palm has 25.5g of carbs for 100g and raw beef has no carbs..
Does raw beef or heart of palm contain more potassium?
Both raw beef and heart of palm are high in potassium. Heart of palm has 720% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and heart of palm has 1795mg of potassium.