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  6. Sweet potato vs. Chuck steak

Sweet potato vs. Chuck steak — In-Depth Nutrition Comparison

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What are the differences between sweet potato and chuck steak?

  • Sweet potato is higher in vitamin A, yet chuck steak is higher in vitamin B12, zinc, selenium, vitamin B3, iron, phosphorus, and vitamin B6.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • The amount of saturated fat in sweet potato is lower.
  • The glycemic index of chuck steak is lower.

We used Sweet potato, raw, unprepared and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Sweet potato vs Chuck steak 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% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +87.5%
Contains more CopperCopper +96.1%
Contains less SodiumSodium -22.5%
Contains more ManganeseManganese +2050%
Contains more IronIron +301.6%
Contains more ZincZinc +2793.3%
Contains more PhosphorusPhosphorus +310.6%
Contains more SeleniumSelenium +4483.3%
~equal in Potassium ~325mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10028.6%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B1Vitamin B1 +18.2%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +83.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +213.1%
Contains more Vitamin B3Vitamin B3 +737.2%
Contains more Vitamin B6Vitamin B6 +78.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +542.3%
~equal in Vitamin B5 ~0.752mg

All nutrients comparison - raw data values

Nutrient Sweet potato Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Vitamin A 709µg 7µg 78%
Zinc 0.3mg 8.68mg 76%
Selenium 0.6µg 27.5µg 49%
Protein 1.57g 24.98g 47%
Saturated fat 0.018g 8.66g 39%
Fats 0.05g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.557mg 4.663mg 26%
Monounsaturated fat 0.001g 9.457g 24%
Iron 0.61mg 2.45mg 23%
Phosphorus 47mg 193mg 21%
Vitamin B6 0.209mg 0.373mg 13%
Choline 12.3mg 79mg 12%
Fiber 3g 0g 12%
Manganese 0.258mg 0.012mg 11%
Vitamin B2 0.061mg 0.191mg 10%
Calories 86kcal 277kcal 10%
Copper 0.151mg 0.077mg 8%
Carbs 20.12g 0g 7%
Polyunsaturated fat 0.014g 0.81g 5%
Starch 12.65g 5%
Vitamin C 2.4mg 0mg 3%
Magnesium 25mg 22mg 1%
Fructose 0.7g 1%
Folate 11µg 6µg 1%
Vitamin D 0IU 5IU 1%
Sodium 55mg 71mg 1%
Vitamin B5 0.8mg 0.752mg 1%
Vitamin E 0.26mg 0.1mg 1%
Vitamin B1 0.078mg 0.066mg 1%
Vitamin D 0µg 0.1µg 1%
Calcium 30mg 16mg 1%
Net carbs 17.12g 0g N/A
Potassium 337mg 325mg 0%
Sugar 4.18g 0g N/A
Vitamin K 1.8µg 1.6µg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.031mg 0.281mg 0%
Threonine 0.083mg 1.099mg 0%
Isoleucine 0.055mg 1.062mg 0%
Leucine 0.092mg 2.009mg 0%
Lysine 0.066mg 2.184mg 0%
Methionine 0.029mg 0.709mg 0%
Phenylalanine 0.089mg 0.951mg 0%
Valine 0.086mg 1.129mg 0%
Histidine 0.031mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.9%
Contains more OtherOther +512.5%
Contains more ProteinProtein +1491.1%
Contains more FatsFats +39180%

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% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +945600%
Contains more Poly. FatPolyunsaturated fat +5685.7%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.