Beef vs. Potato — In-Depth Nutrition Comparison
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How are beef and potato different?
- Beef is higher in vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, vitamin B2, and iron; however, potato is richer in vitamin C.
- Daily need coverage for vitamin B12 for beef is 175% higher.
- Potato has less cholesterol.
- Beef has a lower glycemic index (0) than potato (86).
Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Potatoes, flesh and skin, raw are the varieties used in this article.
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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.
| Contains more IronIron | +275.3% |
| Contains more ZincZinc | +1133.3% |
| Contains more PhosphorusPhosphorus | +354.4% |
| Contains more SeleniumSelenium | +6250% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more PotassiumPotassium | +20.7% |
| Contains more CopperCopper | +13.4% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +2122.2% |
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.
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin EVitamin E | +2400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1150% |
| Contains more Vitamin B3Vitamin B3 | +442.9% |
| Contains more Vitamin B5Vitamin B5 | +63.1% |
| Contains more Vitamin B6Vitamin B6 | +124.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +524.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more FolateFolate | +114.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1243.9% |
| Contains more FatsFats | +7166.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +20.6% |
| Contains more OtherOther | +460% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +136600% |
| Contains more Poly. FatPolyunsaturated fat | +1166.7% |
| Contains less Sat. FatSaturated Fat | -99% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 169kcal | 77kcal |
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| Protein | 27.55g | 2.05g |
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| Fats | 6.54g | 0.09g |
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| Vitamin C | 0mg | 19.7mg |
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| Net carbs | 0g | 15.39g |
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| Carbs | 0g | 17.49g |
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| Cholesterol | 85mg | 0mg |
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| Vitamin D | 3IU | 0IU |
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| Magnesium | 14mg | 23mg |
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| Calcium | 13mg | 12mg |
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| Potassium | 352mg | 425mg |
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| Iron | 3.04mg | 0.81mg |
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| Sugar | 0g | 0.82g |
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| Fiber | 0g | 2.1g |
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| Copper | 0.097mg | 0.11mg |
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| Zinc | 3.7mg | 0.3mg |
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| Starch | 15.29g |
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| Phosphorus | 259mg | 57mg |
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| Sodium | 54mg | 6mg |
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| Vitamin A | 6IU | 2IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.25mg | 0.01mg |
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| Vitamin D | 0.1µg | 0µg |
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| Manganese | 0.009mg | 0.2mg |
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| Selenium | 25.4µg | 0.4µg |
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| Vitamin B1 | 0.074mg | 0.081mg |
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| Vitamin B2 | 0.4mg | 0.032mg |
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| Vitamin B3 | 5.76mg | 1.061mg |
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| Vitamin B5 | 0.481mg | 0.295mg |
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| Vitamin B6 | 0.669mg | 0.298mg |
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| Vitamin B12 | 4.21µg | 0µg |
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| Vitamin K | 1.6µg | 2µg |
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| Folate | 7µg | 15µg |
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| Trans Fat | 0.375g | 0g |
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| Choline | 75.6mg | 12.1mg |
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| Saturated Fat | 2.595g | 0.025g |
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| Monounsaturated Fat | 2.734g | 0.002g |
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| Polyunsaturated fat | 0.532g | 0.042g |
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| Tryptophan | 0.359mg | 0.021mg |
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| Threonine | 1.534mg | 0.067mg |
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| Isoleucine | 1.52mg | 0.066mg |
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| Leucine | 2.833mg | 0.098mg |
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| Lysine | 3.178mg | 0.107mg |
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| Methionine | 0.871mg | 0.032mg |
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| Phenylalanine | 1.299mg | 0.081mg |
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| Valine | 1.603mg | 0.103mg |
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| Histidine | 1.244mg | 0.035mg |
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| Fructose | 0.26g |
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| Omega-3 - EPA | 0.002g | 0g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - ALA | 0.013g |
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| Omega-3 - DPA | 0.011g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.349g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
76%
17%
Minerals Daily Need Coverage Score
55%
19%
Comparison summary
Which food is lower in Cholesterol?
Potato is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Potato contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 2.57g)
Which food is lower in Sugar?
Beef is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Beef is lower in glycemic index (difference - 86)
Which food is cheaper?
Beef is cheaper (difference - $0.2)
Which food is richer in vitamins?
Beef is relatively richer in vitamins
Which food is richer in minerals?
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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.