Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Steak
  5. Compare
  6. Steak vs. Sweet potato

Steak vs. Sweet potato — In-Depth Nutrition Comparison

Compare

The main differences between steak and sweet potato

  • 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.
  • Steak has a lower glycemic index than sweet potato.

Food types used in this article are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Sweet potato, raw, unprepared.

Infographic

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.
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +293.4%
Contains more ZincZinc +2013.3%
Contains more PhosphorusPhosphorus +246.8%
Contains more SeleniumSelenium +5200%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +77.6%
~equal in Magnesium ~25mg
~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.
Steak
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
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 +393.4%
Contains more Vitamin B3Vitamin B3 +824.4%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10028.6%
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 Steak Sweet potato DV% diff.
Vitamin B12 2.2µg 0µg 92%
Vitamin A 7µg 709µg 78%
Selenium 31.8µg 0.6µg 57%
Zinc 6.34mg 0.3mg 55%
Protein 24.85g 1.57g 47%
Saturated fat 8.443g 0.018g 38%
Fats 19.02g 0.05g 29%
Vitamin B3 5.149mg 0.557mg 29%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.001g 23%
Vitamin B6 0.5mg 0.209mg 22%
Iron 2.4mg 0.61mg 22%
Vitamin B2 0.301mg 0.061mg 18%
Phosphorus 163mg 47mg 17%
Vitamin B5 0.8mg 16%
Fiber 0g 3g 12%
Manganese 0.258mg 11%
Calories 271kcal 86kcal 9%
Carbs 0g 20.12g 7%
Copper 0.085mg 0.151mg 7%
Polyunsaturated fat 0.896g 0.014g 6%
Starch 12.65g 5%
Vitamin C 0mg 2.4mg 3%
Vitamin E 0.26mg 2%
Potassium 279mg 337mg 2%
Choline 12.3mg 2%
Calcium 12mg 30mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin D 6IU 0IU 1%
Fructose 0.7g 1%
Folate 6µg 11µg 1%
Net carbs 0g 17.12g N/A
Magnesium 23mg 25mg 0%
Sugar 0g 4.18g N/A
Sodium 58mg 55mg 0%
Vitamin B1 0.074mg 0.078mg 0%
Vitamin K 1.6µg 1.8µg 0%
Tryptophan 0.278mg 0.031mg 0%
Threonine 1.171mg 0.083mg 0%
Isoleucine 1.157mg 0.055mg 0%
Leucine 2.142mg 0.092mg 0%
Lysine 2.38mg 0.066mg 0%
Methionine 0.672mg 0.029mg 0%
Phenylalanine 0.997mg 0.089mg 0%
Valine 1.242mg 0.086mg 0%
Histidine 0.931mg 0.031mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +1482.8%
Contains more FatsFats +37940%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39%
Contains more OtherOther +81.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +917000%
Contains more Poly. FatPolyunsaturated fat +6300%
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.