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  6. Sweet potato vs. Beef tenderloin

Sweet potato vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between sweet potato and beef tenderloin?

  • Sweet potato is richer in vitamin A, while beef tenderloin is higher in vitamin B12, selenium, zinc, iron, phosphorus, vitamin B2, and vitamin B3.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Sweet potato is lower in saturated fat.
  • Sweet potato has a higher glycemic index (70) than beef tenderloin (0).

We used Sweet potato, raw, unprepared and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Sweet potato vs Beef tenderloin 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +233.3%
Contains more CopperCopper +22.8%
Contains more ManganeseManganese +1742.9%
Contains more IronIron +409.8%
Contains more ZincZinc +1243.3%
Contains more PhosphorusPhosphorus +331.9%
Contains more SeleniumSelenium +3716.7%
~equal in Potassium ~331mg
~equal in Sodium ~57mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +220%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +37.5%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +326.2%
Contains more Vitamin B3Vitamin B3 +438.6%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +639.8%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Vitamin A 709µg 0µg 79%
Protein 1.57g 23.9g 45%
Saturated fat 0.018g 9.72g 44%
Selenium 0.6µg 22.9µg 41%
Fats 0.05g 24.6g 38%
Zinc 0.3mg 4.03mg 34%
Iron 0.61mg 3.11mg 31%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.001g 10.27g 26%
Phosphorus 47mg 203mg 22%
Vitamin B3 0.557mg 3mg 15%
Vitamin B2 0.061mg 0.26mg 15%
Choline 12.3mg 91mg 14%
Calories 86kcal 324kcal 12%
Fiber 3g 0g 12%
Manganese 0.258mg 0.014mg 11%
Vitamin B5 0.8mg 0.25mg 11%
Carbs 20.12g 0g 7%
Polyunsaturated fat 0.014g 1g 7%
Starch 12.65g 5%
Vitamin C 2.4mg 0mg 3%
Copper 0.151mg 0.123mg 3%
Vitamin B6 0.209mg 0.25mg 3%
Vitamin K 1.8µg 2%
Calcium 30mg 9mg 2%
Vitamin E 0.26mg 2%
Folate 11µg 8µg 1%
Vitamin B1 0.078mg 0.09mg 1%
Fructose 0.7g 1%
Magnesium 25mg 22mg 1%
Net carbs 17.12g 0g N/A
Potassium 337mg 331mg 0%
Sugar 4.18g 0g N/A
Sodium 55mg 57mg 0%
Tryptophan 0.031mg 0.268mg 0%
Threonine 0.083mg 1.044mg 0%
Isoleucine 0.055mg 1.075mg 0%
Leucine 0.092mg 1.889mg 0%
Lysine 0.066mg 1.989mg 0%
Methionine 0.029mg 0.612mg 0%
Phenylalanine 0.089mg 0.933mg 0%
Valine 0.086mg 1.163mg 0%
Histidine 0.031mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.8%
Contains more ProteinProtein +1422.3%
Contains more FatsFats +49100%
Contains more OtherOther +219.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +1026900%
Contains more Poly. FatPolyunsaturated fat +7042.9%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.