Mashed potato vs. Steak — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and steak?
- Steak has more vitamin B12, selenium, zinc, vitamin B6, iron, vitamin B3, vitamin B2, and phosphorus than mashed potato.
- Steak's daily need coverage for vitamin B12 is 89% higher.
- Mashed potato is lower in saturated fat.
- Mashed potato has a higher glycemic index (87) than steak (0).
We used Fast foods, potato, mashed and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.
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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 | +50% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more IronIron | +674.2% |
| Contains more CopperCopper | +142.9% |
| Contains more ZincZinc | +2781.8% |
| Contains more PhosphorusPhosphorus | +176.3% |
| Contains less SodiumSodium | -81% |
| Contains more SeleniumSelenium | +3875% |
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 | +514.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +268.8% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +393.3% |
| Contains more Vitamin B2Vitamin B2 | +1906.7% |
| Contains more Vitamin B3Vitamin B3 | +376.8% |
| Contains more Vitamin B6Vitamin B6 | +316.7% |
| Contains more Vitamin B12Vitamin B12 | +3042.9% |
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:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +43.2% |
| Contains more OtherOther | +133.3% |
| Contains more ProteinProtein | +1406.1% |
| Contains more FatsFats | +574.5% |
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
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Poly. FatPolyunsaturated fat | +49.8% |
| Contains more Mono. FatMonounsaturated fat | +1173.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.07µg | 2.2µg | 89% |
| Zinc | 0.22mg | 6.34mg | 56% |
| Selenium | 0.8µg | 31.8µg | 56% |
| Protein | 1.65g | 24.85g | 46% |
| Saturated fat | 0.577g | 8.443g | 36% |
| Vitamin B6 | 0.12mg | 0.5mg | 29% |
| Cholesterol | 0mg | 78mg | 26% |
| Iron | 0.31mg | 2.4mg | 26% |
| Vitamin B3 | 1.08mg | 5.149mg | 25% |
| Fats | 2.82g | 19.02g | 25% |
| Vitamin B2 | 0.015mg | 0.301mg | 22% |
| Monounsaturated fat | 0.72g | 9.171g | 21% |
| Phosphorus | 59mg | 163mg | 15% |
| Sodium | 306mg | 58mg | 11% |
| Calories | 89kcal | 271kcal | 9% |
| Copper | 0.035mg | 0.085mg | 6% |
| Starch | 12.1g | 5% | |
| Fiber | 1.3g | 0g | 5% |
| Vitamin B1 | 0.015mg | 0.074mg | 5% |
| Carbs | 14.65g | 0g | 5% |
| Vitamin A | 43µg | 7µg | 4% |
| Manganese | 0.098mg | 4% | |
| Vitamin K | 5.9µg | 1.6µg | 4% |
| Vitamin E | 0.42mg | 3% | |
| Polyunsaturated fat | 1.342g | 0.896g | 3% |
| Choline | 13.4mg | 2% | |
| Magnesium | 15mg | 23mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Calcium | 18mg | 12mg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Folate | 9µg | 6µg | 1% |
| Net carbs | 13.35g | 0g | N/A |
| Potassium | 286mg | 279mg | 0% |
| Sugar | 0.5g | 0g | N/A |
| Trans fat | 0.105g | N/A | |
| Tryptophan | 0.278mg | 0% | |
| Threonine | 1.171mg | 0% | |
| Isoleucine | 1.157mg | 0% | |
| Leucine | 2.142mg | 0% | |
| Lysine | 2.38mg | 0% | |
| Methionine | 0.672mg | 0% | |
| Phenylalanine | 0.997mg | 0% | |
| Valine | 1.242mg | 0% | |
| Histidine | 0.931mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0.013g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
45%
Minerals Daily Need Coverage Score
15%
59%
Comparison summary
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Steak contains less Sodium (difference - 248mg)
Which food is lower in glycemic index?
Steak is lower in glycemic index (difference - 87)
Which food is lower in Cholesterol?
Mashed potato is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 7.866g)
Which food is cheaper?
Mashed potato is cheaper (difference - $2.4)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.