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  6. Beefsteak raw vs. Sweet potato

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

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Differences between beefsteak raw and sweet potato

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and iron, while sweet potato has more vitamin A and fiber.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • The amount of cholesterol in sweet potato is lower.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of sweet potato is 70.

The food types used in this comparison are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Sweet potato, raw, unprepared.

Infographic

Beefsteak raw vs Sweet 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more PotassiumPotassium +11.3%
Contains more IronIron +227.9%
Contains more ZincZinc +1666.7%
Contains more PhosphorusPhosphorus +368.1%
Contains more SeleniumSelenium +4550%
Contains more CalciumCalcium +500%
Contains more CopperCopper +91.1%
~equal in Magnesium ~25mg
~equal in Sodium ~55mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +198.4%
Contains more Vitamin B3Vitamin B3 +806.3%
Contains more Vitamin B6Vitamin B6 +159.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +35350%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +266.7%
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Sweet potato DV% diff.
Vitamin B12 2.69µg 0µg 112%
Vitamin A 2µg 709µg 79%
Selenium 27.9µg 0.6µg 50%
Zinc 5.3mg 0.3mg 45%
Protein 21.38g 1.57g 40%
Vitamin B3 5.048mg 0.557mg 28%
Vitamin B6 0.543mg 0.209mg 26%
Phosphorus 220mg 47mg 25%
Cholesterol 67mg 0mg 22%
Iron 2mg 0.61mg 17%
Vitamin B5 0.8mg 16%
Fiber 0g 3g 12%
Manganese 0.258mg 11%
Vitamin B2 0.182mg 0.061mg 9%
Copper 0.079mg 0.151mg 8%
Fats 5.36g 0.05g 8%
Saturated fat 1.875g 0.018g 8%
Carbs 0g 20.12g 7%
Monounsaturated fat 2.354g 0.001g 6%
Starch 12.65g 5%
Calcium 5mg 30mg 3%
Vitamin C 0mg 2.4mg 3%
Folate 3µg 11µg 2%
Choline 12.3mg 2%
Calories 134kcal 86kcal 2%
Vitamin E 0.26mg 2%
Fructose 0.7g 1%
Potassium 375mg 337mg 1%
Polyunsaturated fat 0.189g 0.014g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 17.12g N/A
Vitamin D 3IU 0IU 0%
Magnesium 25mg 25mg 0%
Sugar 0g 4.18g N/A
Sodium 55mg 55mg 0%
Vitamin B1 0.075mg 0.078mg 0%
Vitamin K 1.5µg 1.8µg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.031mg 0%
Threonine 1.099mg 0.083mg 0%
Isoleucine 1.09mg 0.055mg 0%
Leucine 2.011mg 0.092mg 0%
Lysine 2.247mg 0.066mg 0%
Methionine 0.621mg 0.029mg 0%
Phenylalanine 0.931mg 0.089mg 0%
Valine 1.152mg 0.086mg 0%
Histidine 0.868mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1261.8%
Contains more FatsFats +10620%
Contains more CarbsCarbs +∞%
Contains more OtherOther +197%
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +235300%
Contains more Poly. FatPolyunsaturated fat +1250%
Contains less Sat. FatSaturated fat -99%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.