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  6. Rib eye steak vs. Sweet potato

Rib eye steak vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between rib eye steak and sweet potato

  • Rib eye steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, iron, and vitamin B2, yet sweet potato is richer in vitamin A.
  • Daily need coverage for vitamin A for sweet potato is 283% higher.
  • Sweet potato contains less cholesterol.
  • Rib eye steak has a lower glycemic index than sweet potato.

Food types used in this article are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Sweet potato, raw, unprepared.

Infographic

Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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 +267.2%
Contains more ZincZinc +1870%
Contains more PhosphorusPhosphorus +223.4%
Contains more SeleniumSelenium +4850%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +29.6%
Contains more CopperCopper +88.8%
Contains more ManganeseManganese +222.5%
~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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +370.5%
Contains more Vitamin B3Vitamin B3 +781.1%
Contains more Vitamin B6Vitamin B6 +128.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +296.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8762.5%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +83.3%
~equal in Vitamin B1 ~0.078mg

All nutrients comparison - raw data values

Nutrient Rib eye steak Sweet potato DV% diff.
Vitamin B12 2.1µg 0µg 88%
Vitamin A 8µg 709µg 78%
Selenium 29.7µg 0.6µg 53%
Zinc 5.91mg 0.3mg 51%
Protein 23.69g 1.57g 44%
Saturated fat 9.684g 0.018g 44%
Fats 21.81g 0.05g 33%
Vitamin B3 4.908mg 0.557mg 27%
Cholesterol 80mg 0mg 27%
Monounsaturated fat 10.519g 0.001g 26%
Vitamin B6 0.477mg 0.209mg 21%
Iron 2.24mg 0.61mg 20%
Vitamin B2 0.287mg 0.061mg 17%
Phosphorus 152mg 47mg 15%
Fiber 0g 3g 12%
Calories 291kcal 86kcal 10%
Manganese 0.08mg 0.258mg 8%
Copper 0.08mg 0.151mg 8%
Choline 48.8mg 12.3mg 7%
Carbs 0g 20.12g 7%
Polyunsaturated fat 1.027g 0.014g 7%
Vitamin B5 0.536mg 0.8mg 5%
Starch 12.65g 5%
Vitamin C 0mg 2.4mg 3%
Potassium 260mg 337mg 2%
Calcium 11mg 30mg 2%
Vitamin D 0.2µg 0µg 1%
Folate 6µg 11µg 1%
Vitamin D 7IU 0IU 1%
Magnesium 22mg 25mg 1%
Vitamin E 0.1mg 0.26mg 1%
Fructose 0.7g 1%
Vitamin B1 0.071mg 0.078mg 1%
Net carbs 0g 17.12g N/A
Sugar 0g 4.18g N/A
Sodium 54mg 55mg 0%
Vitamin K 1.6µg 1.8µg 0%
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.031mg 0%
Threonine 1.116mg 0.083mg 0%
Isoleucine 1.103mg 0.055mg 0%
Leucine 2.041mg 0.092mg 0%
Lysine 2.269mg 0.066mg 0%
Methionine 0.641mg 0.029mg 0%
Phenylalanine 0.95mg 0.089mg 0%
Valine 1.184mg 0.086mg 0%
Histidine 0.888mg 0.031mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 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 +1408.9%
Contains more FatsFats +43520%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.8%
Contains more OtherOther +9700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 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 +1051800%
Contains more Poly. FatPolyunsaturated fat +7235.7%
Contains less Sat. FatSaturated fat -99.8%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.