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  6. Sweet potato vs. Rib eye steak

Sweet potato vs. Rib eye steak — In-Depth Nutrition Comparison

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The main differences between sweet potato and rib eye steak

  • Sweet potato is richer in vitamin A, yet rib eye steak is richer in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, iron, and vitamin B2.
  • Daily need coverage for vitamin A for sweet potato is 283% higher.
  • Sweet potato contains less saturated fat.
  • Rib eye steak has a lower glycemic index than sweet potato.

Food types used in this article are Sweet potato, raw, unprepared and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Sweet potato vs Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +172.7%
Contains more PotassiumPotassium +29.6%
Contains more CopperCopper +88.8%
Contains more ManganeseManganese +222.5%
Contains more IronIron +267.2%
Contains more ZincZinc +1870%
Contains more PhosphorusPhosphorus +223.4%
Contains more SeleniumSelenium +4850%
~equal in Sodium ~54mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8762.5%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +83.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +370.5%
Contains more Vitamin B3Vitamin B3 +781.1%
Contains more Vitamin B6Vitamin B6 +128.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +296.7%
~equal in Vitamin B1 ~0.071mg

All nutrients comparison - raw data values

Nutrient Sweet potato Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Vitamin A 709µg 8µg 78%
Selenium 0.6µg 29.7µg 53%
Zinc 0.3mg 5.91mg 51%
Protein 1.57g 23.69g 44%
Saturated fat 0.018g 9.684g 44%
Fats 0.05g 21.81g 33%
Vitamin B3 0.557mg 4.908mg 27%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.001g 10.519g 26%
Vitamin B6 0.209mg 0.477mg 21%
Iron 0.61mg 2.24mg 20%
Vitamin B2 0.061mg 0.287mg 17%
Phosphorus 47mg 152mg 15%
Fiber 3g 0g 12%
Calories 86kcal 291kcal 10%
Manganese 0.258mg 0.08mg 8%
Copper 0.151mg 0.08mg 8%
Choline 12.3mg 48.8mg 7%
Carbs 20.12g 0g 7%
Polyunsaturated fat 0.014g 1.027g 7%
Vitamin B5 0.8mg 0.536mg 5%
Starch 12.65g 5%
Vitamin C 2.4mg 0mg 3%
Potassium 337mg 260mg 2%
Calcium 30mg 11mg 2%
Vitamin D 0µg 0.2µg 1%
Folate 11µg 6µg 1%
Vitamin D 0IU 7IU 1%
Magnesium 25mg 22mg 1%
Vitamin E 0.26mg 0.1mg 1%
Fructose 0.7g 1%
Vitamin B1 0.078mg 0.071mg 1%
Net carbs 17.12g 0g N/A
Sugar 4.18g 0g N/A
Sodium 55mg 54mg 0%
Vitamin K 1.8µg 1.6µg 0%
Trans fat 0g 1.478g N/A
Tryptophan 0.031mg 0.265mg 0%
Threonine 0.083mg 1.116mg 0%
Isoleucine 0.055mg 1.103mg 0%
Leucine 0.092mg 2.041mg 0%
Lysine 0.066mg 2.269mg 0%
Methionine 0.029mg 0.641mg 0%
Phenylalanine 0.089mg 0.95mg 0%
Valine 0.086mg 1.184mg 0%
Histidine 0.031mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.8%
Contains more OtherOther +9700%
Contains more ProteinProtein +1408.9%
Contains more FatsFats +43520%

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +1051800%
Contains more Poly. FatPolyunsaturated fat +7235.7%

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.