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  6. Sweet potato vs. Steak

Sweet potato vs. Steak — In-Depth Nutrition Comparison

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The main differences between sweet potato and steak

  • Sweet potato is richer in vitamin A, yet 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.
  • 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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Sweet potato vs 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%
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +77.6%
Contains more ManganeseManganese +∞%
Contains more IronIron +293.4%
Contains more ZincZinc +2013.3%
Contains more PhosphorusPhosphorus +246.8%
Contains more SeleniumSelenium +5200%
~equal in Magnesium ~23mg
~equal in Sodium ~58mg

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%
Steak
Steak
5
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% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10028.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +83.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +393.4%
Contains more Vitamin B3Vitamin B3 +824.4%
Contains more Vitamin B6Vitamin B6 +139.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient Sweet potato Steak DV% diff.
Vitamin B12 0µg 2.2µg 92%
Vitamin A 709µg 7µg 78%
Selenium 0.6µg 31.8µg 57%
Zinc 0.3mg 6.34mg 55%
Protein 1.57g 24.85g 47%
Saturated fat 0.018g 8.443g 38%
Fats 0.05g 19.02g 29%
Vitamin B3 0.557mg 5.149mg 29%
Cholesterol 0mg 78mg 26%
Monounsaturated fat 0.001g 9.171g 23%
Vitamin B6 0.209mg 0.5mg 22%
Iron 0.61mg 2.4mg 22%
Vitamin B2 0.061mg 0.301mg 18%
Phosphorus 47mg 163mg 17%
Vitamin B5 0.8mg 16%
Fiber 3g 0g 12%
Manganese 0.258mg 11%
Calories 86kcal 271kcal 9%
Carbs 20.12g 0g 7%
Copper 0.151mg 0.085mg 7%
Polyunsaturated fat 0.014g 0.896g 6%
Starch 12.65g 5%
Vitamin C 2.4mg 0mg 3%
Vitamin E 0.26mg 2%
Potassium 337mg 279mg 2%
Choline 12.3mg 2%
Calcium 30mg 12mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 6IU 1%
Fructose 0.7g 1%
Folate 11µg 6µg 1%
Net carbs 17.12g 0g N/A
Magnesium 25mg 23mg 0%
Sugar 4.18g 0g N/A
Sodium 55mg 58mg 0%
Vitamin B1 0.078mg 0.074mg 0%
Vitamin K 1.8µg 1.6µg 0%
Tryptophan 0.031mg 0.278mg 0%
Threonine 0.083mg 1.171mg 0%
Isoleucine 0.055mg 1.157mg 0%
Leucine 0.092mg 2.142mg 0%
Lysine 0.066mg 2.38mg 0%
Methionine 0.029mg 0.672mg 0%
Phenylalanine 0.089mg 0.997mg 0%
Valine 0.086mg 1.242mg 0%
Histidine 0.031mg 0.931mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.013g 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
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +39%
Contains more OtherOther +81.5%
Contains more ProteinProtein +1482.8%
Contains more FatsFats +37940%

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +917000%
Contains more Poly. FatPolyunsaturated fat +6300%

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.