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  6. Beefsteak raw vs. Potato

Beefsteak raw vs. Potato — In-Depth Nutrition Comparison

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What are the main differences between beefsteak raw and potatoes?

  • Beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B3, phosphorus, vitamin B6, iron, and vitamin B2, yet potatoes are richer in vitamin C.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% higher.
  • Beefsteak raw has a lower glycemic index than potatoes.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Potatoes, flesh, and skin, raw types in this comparison.

Infographic

Beefsteak raw vs 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%
Potato
Potato
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more IronIron +146.9%
Contains more ZincZinc +1666.7%
Contains more PhosphorusPhosphorus +286%
Contains more SeleniumSelenium +6875%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +13.3%
Contains more CopperCopper +39.2%
Contains less SodiumSodium -89.1%
~equal in Magnesium ~23mg

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%
Potato
Potato
6
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +468.8%
Contains more Vitamin B3Vitamin B3 +375.8%
Contains more Vitamin B6Vitamin B6 +82.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +400%
~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Potato DV% diff.
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.4µg 50%
Zinc 5.3mg 0.3mg 45%
Protein 21.38g 2.05g 39%
Vitamin B3 5.048mg 1.061mg 25%
Phosphorus 220mg 57mg 23%
Vitamin C 0mg 19.7mg 22%
Cholesterol 67mg 0mg 22%
Vitamin B6 0.543mg 0.298mg 19%
Iron 2mg 0.81mg 15%
Vitamin B2 0.182mg 0.032mg 12%
Manganese 0.2mg 9%
Fiber 0g 2.1g 8%
Saturated fat 1.875g 0.025g 8%
Fats 5.36g 0.09g 8%
Vitamin B5 0.295mg 6%
Carbs 0g 17.49g 6%
Starch 15.29g 6%
Monounsaturated fat 2.354g 0.002g 6%
Folate 3µg 15µg 3%
Calories 134kcal 77kcal 3%
Copper 0.079mg 0.11mg 3%
Sodium 55mg 6mg 2%
Choline 12.1mg 2%
Vitamin D 0.1µg 0µg 1%
Calcium 5mg 12mg 1%
Polyunsaturated fat 0.189g 0.042g 1%
Vitamin B1 0.075mg 0.081mg 1%
Potassium 375mg 425mg 1%
Net carbs 0g 15.39g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 23mg 0%
Sugar 0g 0.82g N/A
Vitamin E 0.01mg 0%
Vitamin A 2µg 0µg 0%
Vitamin K 1.5µg 2µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.021mg 0%
Threonine 1.099mg 0.067mg 0%
Isoleucine 1.09mg 0.066mg 0%
Leucine 2.011mg 0.098mg 0%
Lysine 2.247mg 0.107mg 0%
Methionine 0.621mg 0.032mg 0%
Phenylalanine 0.931mg 0.081mg 0%
Valine 1.152mg 0.103mg 0%
Histidine 0.868mg 0.035mg 0%
Fructose 0.26g 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
Potato
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +942.9%
Contains more FatsFats +5855.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +239.4%
~equal in Water ~79.25g

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +117600%
Contains more Poly. FatPolyunsaturated fat +350%
Contains less Sat. FatSaturated fat -98.7%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.