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  6. Flank steak vs. Sweet potato

Flank steak vs. Sweet potato — In-Depth Nutrition Comparison

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A recap on differences between flank steak and sweet potato

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and choline, yet sweet potato is higher in vitamin A.
  • Sweet potato covers your daily vitamin A needs 284% more than flank steak.
  • The amount of cholesterol in sweet potato is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Sweet potato, raw, unprepared.

Infographic

Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 IronIron +185.2%
Contains more ZincZinc +1533.3%
Contains more PhosphorusPhosphorus +346.8%
Contains more SeleniumSelenium +4800%
Contains more CalciumCalcium +50%
Contains more CopperCopper +84.1%
Contains more ManganeseManganese +2766.7%
~equal in Magnesium ~25mg
~equal in Potassium ~337mg
~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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 EVitamin E +46.2%
Contains more Vitamin B2Vitamin B2 +118%
Contains more Vitamin B3Vitamin B3 +1221.9%
Contains more Vitamin B6Vitamin B6 +177%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +756.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +46.8%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Flank steak Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Vitamin B12 1.63µg 0µg 68%
Protein 27.66g 1.57g 52%
Selenium 29.4µg 0.6µg 52%
Vitamin B3 7.363mg 0.557mg 43%
Zinc 4.9mg 0.3mg 42%
Vitamin B6 0.579mg 0.209mg 28%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 47mg 23%
Choline 105.4mg 12.3mg 17%
Saturated fat 3.395g 0.018g 15%
Iron 1.74mg 0.61mg 14%
Fats 8.23g 0.05g 13%
Fiber 0g 3g 12%
Manganese 0.009mg 0.258mg 11%
Copper 0.082mg 0.151mg 8%
Monounsaturated fat 3.317g 0.001g 8%
Carbs 0g 20.12g 7%
Vitamin B2 0.133mg 0.061mg 6%
Starch 12.65g 5%
Vitamin B5 0.545mg 0.8mg 5%
Calories 192kcal 86kcal 5%
Vitamin C 0mg 2.4mg 3%
Polyunsaturated fat 0.322g 0.014g 2%
Folate 9µg 11µg 1%
Fructose 0.7g 1%
Vitamin E 0.38mg 0.26mg 1%
Calcium 20mg 30mg 1%
Net carbs 0g 17.12g N/A
Magnesium 23mg 25mg 0%
Potassium 339mg 337mg 0%
Sugar 0g 4.18g N/A
Sodium 56mg 55mg 0%
Vitamin B1 0.075mg 0.078mg 0%
Vitamin K 1.4µg 1.8µg 0%
Tryptophan 0.182mg 0.031mg 0%
Threonine 1.105mg 0.083mg 0%
Isoleucine 1.259mg 0.055mg 0%
Leucine 2.201mg 0.092mg 0%
Lysine 2.338mg 0.066mg 0%
Methionine 0.72mg 0.029mg 0%
Phenylalanine 1.093mg 0.089mg 0%
Valine 1.372mg 0.086mg 0%
Histidine 0.883mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +1661.8%
Contains more FatsFats +16360%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.4%
~equal in Other ~0.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 +331600%
Contains more Poly. FatPolyunsaturated fat +2200%
Contains less Sat. FatSaturated fat -99.5%

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.