Steak vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between steak and mashed potato?

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 has a higher glycemic index (87) than steak (0).

We used Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Fast foods, potato, mashed 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.

Steak

Mashed potato

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%

Contains more CalciumCalcium

+50%

~equal in Potassium ~286mg

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.

Steak

Mashed potato

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%

Contains more Vitamin AVitamin A	+514.3%
Contains more Vitamin KVitamin K	+268.8%
Contains more FolateFolate	+50%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	0.07µg	89%
Zinc	6.34mg	0.22mg	56%
Selenium	31.8µg	0.8µg	56%
Protein	24.85g	1.65g	46%
Saturated fat	8.443g	0.577g	36%
Vitamin B6	0.5mg	0.12mg	29%
Cholesterol	78mg	0mg	26%
Iron	2.4mg	0.31mg	26%
Vitamin B3	5.149mg	1.08mg	25%
Fats	19.02g	2.82g	25%
Vitamin B2	0.301mg	0.015mg	22%
Monounsaturated fat	9.171g	0.72g	21%
Phosphorus	163mg	59mg	15%
Sodium	58mg	306mg	11%
Calories	271kcal	89kcal	9%
Copper	0.085mg	0.035mg	6%
Starch		12.1g	5%
Fiber	0g	1.3g	5%
Vitamin B1	0.074mg	0.015mg	5%
Carbs	0g	14.65g	5%
Vitamin A	7µg	43µg	4%
Manganese		0.098mg	4%
Vitamin K	1.6µg	5.9µg	4%
Vitamin E		0.42mg	3%
Polyunsaturated fat	0.896g	1.342g	3%
Choline		13.4mg	2%
Magnesium	23mg	15mg	2%
Vitamin D	0.1µg	0µg	1%
Calcium	12mg	18mg	1%
Vitamin D	6IU	0IU	1%
Folate	6µg	9µg	1%
Net carbs	0g	13.35g	N/A
Potassium	279mg	286mg	0%
Sugar	0g	0.5g	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	0.001g	0g	N/A
Omega-3 - ALA		0.174g	N/A
Omega-3 - DPA	0.013g	0.001g	N/A
Omega-6 - Eicosadienoic acid		0.001g	N/A
Omega-6 - Linoleic acid		1.146g	N/A