Mashed potato vs. Beef tenderloin — In-Depth Nutrition Comparison
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How are mashed potato and beef tenderloin different?
- Mashed potato contains less vitamin B12, selenium, iron, zinc, phosphorus, vitamin B2, choline, and vitamin B3 than beef tenderloin.
- Beef tenderloin covers your daily need for vitamin B12, 100% more than mashed potato.
- Mashed potato contains less saturated fat.
- Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of beef tenderloin is 0.
Fast foods, potato, mashed and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types were used in this article.
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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.
| Contains more CalciumCalcium | +100% |
| Contains more ManganeseManganese | +600% |
| Contains more MagnesiumMagnesium | +46.7% |
| Contains more PotassiumPotassium | +15.7% |
| Contains more IronIron | +903.2% |
| Contains more CopperCopper | +251.4% |
| Contains more ZincZinc | +1731.8% |
| Contains more PhosphorusPhosphorus | +244.1% |
| Contains less SodiumSodium | -81.4% |
| Contains more SeleniumSelenium | +2762.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +12.5% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin B2Vitamin B2 | +1633.3% |
| Contains more Vitamin B3Vitamin B3 | +177.8% |
| Contains more Vitamin B6Vitamin B6 | +108.3% |
| Contains more Vitamin B12Vitamin B12 | +3414.3% |
| Contains more CholineCholine | +579.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.07µg | 2.46µg | 100% |
| Protein | 1.65g | 23.9g | 45% |
| Saturated fat | 0.577g | 9.72g | 42% |
| Selenium | 0.8µg | 22.9µg | 40% |
| Iron | 0.31mg | 3.11mg | 35% |
| Zinc | 0.22mg | 4.03mg | 35% |
| Fats | 2.82g | 24.6g | 34% |
| Cholesterol | 0mg | 85mg | 28% |
| Monounsaturated fat | 0.72g | 10.27g | 24% |
| Phosphorus | 59mg | 203mg | 21% |
| Vitamin B2 | 0.015mg | 0.26mg | 19% |
| Choline | 13.4mg | 91mg | 14% |
| Vitamin B3 | 1.08mg | 3mg | 12% |
| Calories | 89kcal | 324kcal | 12% |
| Sodium | 306mg | 57mg | 11% |
| Copper | 0.035mg | 0.123mg | 10% |
| Vitamin B6 | 0.12mg | 0.25mg | 10% |
| Vitamin B1 | 0.015mg | 0.09mg | 6% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin B5 | 0.25mg | 5% | |
| Vitamin A | 43µg | 0µg | 5% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Carbs | 14.65g | 0g | 5% |
| Manganese | 0.098mg | 0.014mg | 4% |
| Vitamin E | 0.42mg | 3% | |
| Magnesium | 15mg | 22mg | 2% |
| Polyunsaturated fat | 1.342g | 1g | 2% |
| Potassium | 286mg | 331mg | 1% |
| Calcium | 18mg | 9mg | 1% |
| Net carbs | 13.35g | 0g | N/A |
| Sugar | 0.5g | 0g | N/A |
| Folate | 9µg | 8µg | 0% |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.268mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.075mg | 0% | |
| Leucine | 1.889mg | 0% | |
| Lysine | 1.989mg | 0% | |
| Methionine | 0.612mg | 0% | |
| Phenylalanine | 0.933mg | 0% | |
| Valine | 1.163mg | 0% | |
| Histidine | 0.818mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +64.6% |
| Contains more ProteinProtein | +1348.5% |
| Contains more FatsFats | +772.3% |
| Contains more OtherOther | +148.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -94.1% |
| Contains more Poly. FatPolyunsaturated fat | +34.2% |
| Contains more Mono. FatMonounsaturated fat | +1326.4% |
