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  6. Sweet potato vs. Beefsteak raw

Sweet potato vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between sweet potato and beefsteak raw

  • Sweet potato has more vitamin A and fiber, while beefsteak raw has more vitamin B12, selenium, zinc, vitamin B3, vitamin B6, phosphorus, and iron.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of sweet potato is 70.

The food types used in this comparison are Sweet potato, raw, unprepared and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Sweet potato vs Beefsteak raw infographic
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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.
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +500%
Contains more CopperCopper +91.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +11.3%
Contains more IronIron +227.9%
Contains more ZincZinc +1666.7%
Contains more PhosphorusPhosphorus +368.1%
Contains more SeleniumSelenium +4550%
~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.
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +35350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +198.4%
Contains more Vitamin B3Vitamin B3 +806.3%
Contains more Vitamin B6Vitamin B6 +159.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Sweet potato Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Vitamin A 709µg 2µg 79%
Selenium 0.6µg 27.9µg 50%
Zinc 0.3mg 5.3mg 45%
Protein 1.57g 21.38g 40%
Vitamin B3 0.557mg 5.048mg 28%
Vitamin B6 0.209mg 0.543mg 26%
Phosphorus 47mg 220mg 25%
Cholesterol 0mg 67mg 22%
Iron 0.61mg 2mg 17%
Vitamin B5 0.8mg 16%
Fiber 3g 0g 12%
Manganese 0.258mg 11%
Vitamin B2 0.061mg 0.182mg 9%
Copper 0.151mg 0.079mg 8%
Fats 0.05g 5.36g 8%
Saturated fat 0.018g 1.875g 8%
Carbs 20.12g 0g 7%
Monounsaturated fat 0.001g 2.354g 6%
Starch 12.65g 5%
Calcium 30mg 5mg 3%
Vitamin C 2.4mg 0mg 3%
Folate 11µg 3µg 2%
Choline 12.3mg 2%
Calories 86kcal 134kcal 2%
Vitamin E 0.26mg 2%
Fructose 0.7g 1%
Potassium 337mg 375mg 1%
Polyunsaturated fat 0.014g 0.189g 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 17.12g 0g N/A
Vitamin D 0IU 3IU 0%
Magnesium 25mg 25mg 0%
Sugar 4.18g 0g N/A
Sodium 55mg 55mg 0%
Vitamin B1 0.078mg 0.075mg 0%
Vitamin K 1.8µg 1.5µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.031mg 0.262mg 0%
Threonine 0.083mg 1.099mg 0%
Isoleucine 0.055mg 1.09mg 0%
Leucine 0.092mg 2.011mg 0%
Lysine 0.066mg 2.247mg 0%
Methionine 0.029mg 0.621mg 0%
Phenylalanine 0.089mg 0.931mg 0%
Valine 0.086mg 1.152mg 0%
Histidine 0.031mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +197%
Contains more ProteinProtein +1261.8%
Contains more FatsFats +10620%
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +235300%
Contains more Poly. FatPolyunsaturated fat +1250%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.