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  6. Beefsteak raw vs. Mashed potato

Beefsteak raw vs. Mashed potato — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and mashed potato

  • Mashed potato has less vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, iron, and vitamin B2 than beefsteak raw.
  • Beefsteak raw covers your daily need for vitamin B12, 109% more than mashed potato.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fast foods, potato, mashed.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 +66.7%
Contains more PotassiumPotassium +31.1%
Contains more IronIron +545.2%
Contains more CopperCopper +125.7%
Contains more ZincZinc +2309.1%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -82%
Contains more SeleniumSelenium +3387.5%
Contains more CalciumCalcium +260%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +1113.3%
Contains more Vitamin B3Vitamin B3 +367.4%
Contains more Vitamin B6Vitamin B6 +352.5%
Contains more Vitamin B12Vitamin B12 +3742.9%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin KVitamin K +293.3%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Mashed potato DV% diff.
Vitamin B12 2.69µg 0.07µg 109%
Selenium 27.9µg 0.8µg 49%
Zinc 5.3mg 0.22mg 46%
Protein 21.38g 1.65g 39%
Vitamin B6 0.543mg 0.12mg 33%
Vitamin B3 5.048mg 1.08mg 25%
Phosphorus 220mg 59mg 23%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.31mg 21%
Vitamin B2 0.182mg 0.015mg 13%
Sodium 55mg 306mg 11%
Polyunsaturated fat 0.189g 1.342g 8%
Saturated fat 1.875g 0.577g 6%
Vitamin B1 0.075mg 0.015mg 5%
Vitamin A 2µg 43µg 5%
Copper 0.079mg 0.035mg 5%
Starch 12.1g 5%
Carbs 0g 14.65g 5%
Fiber 0g 1.3g 5%
Vitamin K 1.5µg 5.9µg 4%
Manganese 0.098mg 4%
Fats 5.36g 2.82g 4%
Monounsaturated fat 2.354g 0.72g 4%
Vitamin E 0.42mg 3%
Potassium 375mg 286mg 3%
Folate 3µg 9µg 2%
Choline 13.4mg 2%
Calories 134kcal 89kcal 2%
Magnesium 25mg 15mg 2%
Vitamin D 0.1µg 0µg 1%
Calcium 5mg 18mg 1%
Net carbs 0g 13.35g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.5g N/A
Trans fat 0.253g 0.105g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.008g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.142g 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +1195.8%
Contains more FatsFats +90.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +281.8%
~equal in Water ~79.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +226.9%
Contains less Sat. FatSaturated fat -69.2%
Contains more Poly. FatPolyunsaturated fat +610.1%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.