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  6. Beef broiled vs. Mashed potato

Beef broiled vs. Mashed potato — In-Depth Nutrition Comparison

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What are the differences between beef broiled and mashed potato?

  • The amount of vitamin B12, zinc, selenium, iron, vitamin B3, vitamin B6, phosphorus, and choline in beef broiled is higher than in mashed potato.
  • Beef broiled's daily need coverage for vitamin B12 is 107% more.
  • Beef broiled has a lower glycemic index (0) than mashed potato (87).

We used Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Fast foods, potato, mashed types in this article.

Infographic

Beef broiled vs Mashed potato 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +11.2%
Contains more IronIron +738.7%
Contains more CopperCopper +142.9%
Contains more ZincZinc +2768.2%
Contains more PhosphorusPhosphorus +235.6%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +2587.5%
Contains more ManganeseManganese +716.7%
~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.
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +206.7%
Contains more Vitamin B2Vitamin B2 +1073.3%
Contains more Vitamin B3Vitamin B3 +398%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +218.3%
Contains more Vitamin B12Vitamin B12 +3671.4%
Contains more CholineCholine +514.9%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin KVitamin K +391.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Beef broiled Mashed potato DV% diff.
Vitamin B12 2.64µg 0.07µg 107%
Zinc 6.31mg 0.22mg 55%
Protein 25.93g 1.65g 49%
Selenium 21.5µg 0.8µg 38%
Cholesterol 88mg 0mg 29%
Iron 2.6mg 0.31mg 29%
Vitamin B3 5.378mg 1.08mg 27%
Saturated fat 5.895g 0.577g 24%
Vitamin B6 0.382mg 0.12mg 20%
Phosphorus 198mg 59mg 20%
Fats 15.41g 2.82g 19%
Monounsaturated fat 6.668g 0.72g 15%
Choline 82.4mg 13.4mg 13%
Vitamin B5 0.658mg 13%
Vitamin B2 0.176mg 0.015mg 12%
Sodium 72mg 306mg 10%
Calories 250kcal 89kcal 8%
Polyunsaturated fat 0.484g 1.342g 6%
Copper 0.085mg 0.035mg 6%
Carbs 0g 14.65g 5%
Fiber 0g 1.3g 5%
Starch 12.1g 5%
Vitamin K 1.2µg 5.9µg 4%
Manganese 0.012mg 0.098mg 4%
Vitamin A 3µg 43µg 4%
Vitamin B1 0.046mg 0.015mg 3%
Vitamin E 0.12mg 0.42mg 2%
Potassium 318mg 286mg 1%
Magnesium 21mg 15mg 1%
Net carbs 0g 13.35g N/A
Vitamin D 2IU 0IU 0%
Calcium 18mg 18mg 0%
Sugar 0g 0.5g N/A
Folate 9µg 9µg 0%
Trans fat 0.572g 0.105g N/A
Tryptophan 0.094mg 0%
Threonine 0.72mg 0%
Isoleucine 0.822mg 0%
Leucine 1.45mg 0%
Lysine 1.54mg 0%
Methionine 0.478mg 0%
Phenylalanine 0.725mg 0%
Valine 0.914mg 0%
Histidine 0.604mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.003g 0.001g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.044g 0.174g N/A
Omega-3 - DPA 0.016g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.012g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1471.5%
Contains more FatsFats +446.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.3%
Contains more OtherOther +85.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +826.1%
Contains less Sat. FatSaturated fat -90.2%
Contains more Poly. FatPolyunsaturated fat +177.3%

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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  2. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.