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  6. Ground beef vs. Potato

Ground beef vs. Potato — In-Depth Nutrition Comparison

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What are the differences between ground beef and potatoes?

  • Ground beef is higher in vitamin B12, zinc, selenium, vitamin B3, iron, phosphorus, and choline, yet potatoes are higher in vitamin C.
  • Ground beef's daily need coverage for vitamin B12 is 104% more.
  • The glycemic index of ground beef is lower.

We used Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked and Potatoes, flesh, and skin, raw types in this article.

Infographic

Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
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 CalciumCalcium +175%
Contains more IronIron +180.2%
Contains more ZincZinc +1846.7%
Contains more PhosphorusPhosphorus +191.2%
Contains more SeleniumSelenium +4675%
Contains more MagnesiumMagnesium +35.3%
Contains more PotassiumPotassium +76.3%
Contains more CopperCopper +39.2%
Contains less SodiumSodium -91.8%
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.
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Potato
Potato
3
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 EVitamin E +1100%
Contains more Vitamin B2Vitamin B2 +434.4%
Contains more Vitamin B3Vitamin B3 +279.5%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +45%
Contains more CholineCholine +505%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more FolateFolate +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.298mg

All nutrients comparison - raw data values

Nutrient Ground beef Potato DV% diff.
Vitamin B12 2.49µg 0µg 104%
Zinc 5.84mg 0.3mg 50%
Protein 23.87g 2.05g 44%
Selenium 19.1µg 0.4µg 34%
Cholesterol 88mg 0mg 29%
Saturated fat 6.073g 0.025g 27%
Fats 15.37g 0.09g 24%
Vitamin C 0mg 19.7mg 22%
Vitamin B3 4.026mg 1.061mg 19%
Monounsaturated fat 7.322g 0.002g 18%
Iron 2.27mg 0.81mg 18%
Phosphorus 166mg 57mg 16%
Choline 73.2mg 12.1mg 11%
Vitamin B2 0.171mg 0.032mg 11%
Calories 241kcal 77kcal 8%
Fiber 0g 2.1g 8%
Manganese 0.009mg 0.2mg 8%
Starch 15.29g 6%
Carbs 0g 17.49g 6%
Potassium 241mg 425mg 5%
Vitamin B5 0.512mg 0.295mg 4%
Vitamin B1 0.051mg 0.081mg 3%
Sodium 73mg 6mg 3%
Copper 0.079mg 0.11mg 3%
Polyunsaturated fat 0.408g 0.042g 2%
Calcium 33mg 12mg 2%
Folate 7µg 15µg 2%
Vitamin E 0.12mg 0.01mg 1%
Magnesium 17mg 23mg 1%
Vitamin B6 0.311mg 0.298mg 1%
Vitamin K 2.9µg 2µg 1%
Net carbs 0g 15.39g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 0.82g N/A
Vitamin A 3µg 0µg 0%
Trans fat 1.173g 0g N/A
Tryptophan 0.121mg 0.021mg 0%
Threonine 0.923mg 0.067mg 0%
Isoleucine 1.055mg 0.066mg 0%
Leucine 1.861mg 0.098mg 0%
Lysine 1.976mg 0.107mg 0%
Methionine 0.614mg 0.032mg 0%
Phenylalanine 0.931mg 0.081mg 0%
Valine 1.172mg 0.103mg 0%
Histidine 0.775mg 0.035mg 0%
Fructose 0.26g 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Potato
Potato
2
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 +1064.4%
Contains more FatsFats +16977.8%
Contains more OtherOther +113.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 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 +366000%
Contains more Poly. FatPolyunsaturated fat +871.4%
Contains less Sat. FatSaturated fat -99.6%

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.