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  6. Mashed potato vs. Beefsteak raw

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

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Summary of differences between mashed potato and beefsteak raw

  • Mashed potato has less vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, iron, and vitamin B2 than beefsteak raw.
  • Beefsteak raw covers your daily need for vitamin B12, 109% more than mashed potato.
  • Mashed potato has 6 times more sodium than beefsteak raw. While mashed potato has 306mg of sodium, beefsteak raw has only 55mg.
  • The glycemic index of mashed potato is higher.

These are the specific foods used in this comparison Fast foods, potato, mashed and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Mashed potato vs Beefsteak raw 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
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%
Contains more CalciumCalcium +260%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +31.1%
Contains more IronIron +545.2%
Contains more CopperCopper +125.7%
Contains more ZincZinc +2309.1%
Contains more PhosphorusPhosphorus +272.9%
Contains less SodiumSodium -82%
Contains more SeleniumSelenium +3387.5%

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.
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +293.3%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +1113.3%
Contains more Vitamin B3Vitamin B3 +367.4%
Contains more Vitamin B6Vitamin B6 +352.5%
Contains more Vitamin B12Vitamin B12 +3742.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Mashed potato Beefsteak raw DV% diff.
Vitamin B12 0.07µg 2.69µg 109%
Selenium 0.8µg 27.9µg 49%
Zinc 0.22mg 5.3mg 46%
Protein 1.65g 21.38g 39%
Vitamin B6 0.12mg 0.543mg 33%
Vitamin B3 1.08mg 5.048mg 25%
Phosphorus 59mg 220mg 23%
Cholesterol 0mg 67mg 22%
Iron 0.31mg 2mg 21%
Vitamin B2 0.015mg 0.182mg 13%
Sodium 306mg 55mg 11%
Polyunsaturated fat 1.342g 0.189g 8%
Saturated fat 0.577g 1.875g 6%
Vitamin B1 0.015mg 0.075mg 5%
Vitamin A 43µg 2µg 5%
Copper 0.035mg 0.079mg 5%
Starch 12.1g 5%
Carbs 14.65g 0g 5%
Fiber 1.3g 0g 5%
Vitamin K 5.9µg 1.5µg 4%
Manganese 0.098mg 4%
Fats 2.82g 5.36g 4%
Monounsaturated fat 0.72g 2.354g 4%
Vitamin E 0.42mg 3%
Potassium 286mg 375mg 3%
Folate 9µg 3µg 2%
Choline 13.4mg 2%
Calories 89kcal 134kcal 2%
Magnesium 15mg 25mg 2%
Vitamin D 0µg 0.1µg 1%
Calcium 18mg 5mg 1%
Net carbs 13.35g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.5g 0g N/A
Trans fat 0.105g 0.253g N/A
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 1.146g 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +281.8%
Contains more ProteinProtein +1195.8%
Contains more FatsFats +90.1%
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Poly. FatPolyunsaturated fat +610.1%
Contains more Mono. FatMonounsaturated fat +226.9%

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.