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  6. Sweet potato vs. Flank steak

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

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A recap on differences between sweet potato and flank steak

  • Sweet potato is higher in vitamin A, yet flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, phosphorus, and choline.
  • Sweet potato covers your daily vitamin A needs 284% more than flank steak.
  • The amount of saturated fat in sweet potato is lower.
  • The glycemic index of flank steak is lower.

Food varieties used in this article are Sweet potato, raw, unprepared and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Sweet potato vs Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +50%
Contains more CopperCopper +84.1%
Contains more ManganeseManganese +2766.7%
Contains more IronIron +185.2%
Contains more ZincZinc +1533.3%
Contains more PhosphorusPhosphorus +346.8%
Contains more SeleniumSelenium +4800%
~equal in Magnesium ~23mg
~equal in Potassium ~339mg
~equal in Sodium ~56mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +46.8%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +22.2%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B2Vitamin B2 +118%
Contains more Vitamin B3Vitamin B3 +1221.9%
Contains more Vitamin B6Vitamin B6 +177%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +756.9%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.075mg

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.4%
Contains more OtherOther +-1733.3%
Contains more ProteinProtein +1661.8%
Contains more FatsFats +16360%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +331600%
Contains more Poly. FatPolyunsaturated fat +2200%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Flank steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Flank steak DV% diff.
Vitamin A 709µg 0µg 79%
Vitamin B12 0µg 1.63µg 68%
Protein 1.57g 27.66g 52%
Selenium 0.6µg 29.4µg 52%
Vitamin B3 0.557mg 7.363mg 43%
Zinc 0.3mg 4.9mg 42%
Vitamin B6 0.209mg 0.579mg 28%
Cholesterol 0mg 79mg 26%
Phosphorus 47mg 210mg 23%
Choline 12.3mg 105.4mg 17%
Saturated fat 0.018g 3.395g 15%
Iron 0.61mg 1.74mg 14%
Fats 0.05g 8.23g 13%
Fiber 3g 0g 12%
Manganese 0.258mg 0.009mg 11%
Copper 0.151mg 0.082mg 8%
Monounsaturated fat 0.001g 3.317g 8%
Carbs 20.12g 0g 7%
Vitamin B2 0.061mg 0.133mg 6%
Starch 12.65g 5%
Vitamin B5 0.8mg 0.545mg 5%
Calories 86kcal 192kcal 5%
Vitamin C 2.4mg 0mg 3%
Polyunsaturated fat 0.014g 0.322g 2%
Folate 11µg 9µg 1%
Fructose 0.7g 1%
Vitamin E 0.26mg 0.38mg 1%
Calcium 30mg 20mg 1%
Net carbs 17.12g 0g N/A
Magnesium 25mg 23mg 0%
Potassium 337mg 339mg 0%
Sugar 4.18g 0g N/A
Sodium 55mg 56mg 0%
Vitamin B1 0.078mg 0.075mg 0%
Vitamin K 1.8µg 1.4µg 0%
Tryptophan 0.031mg 0.182mg 0%
Threonine 0.083mg 1.105mg 0%
Isoleucine 0.055mg 1.259mg 0%
Leucine 0.092mg 2.201mg 0%
Lysine 0.066mg 2.338mg 0%
Methionine 0.029mg 0.72mg 0%
Phenylalanine 0.089mg 1.093mg 0%
Valine 0.086mg 1.372mg 0%
Histidine 0.031mg 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Sweet potato
49%
Flank steak
Minerals Daily Need Coverage Score
20%
Sweet potato
54%
Flank steak

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 3.377g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 70)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.