Raw Beef vs. Sweet Potatoes
Nutrition comparison of Raw Beef and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and sweet potatoes:
- Both sweet potatoes and raw beef are high in potassium.
- Raw beef has more riboflavin, niacin and Vitamin B12.
- Raw beef is an excellent source of protein.
- Sweet potato has signficantly less trans fat than raw beef.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw beef is high in calories and sweet potato has 74% less calories than raw beef - sweet potato has 86 calories per 100 grams and raw beef has 332 calories.
For macronutrient ratios, raw beef is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Sweet Potatoes | |
|---|---|---|
| Protein | 18% | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 82% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raw beef has less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than raw beef - sweet potato has 3g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Raw beef is an excellent source of protein and it has 814% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and raw beef has 14.4g of protein.
Fat
saturated fat
Raw beef is high in saturated fat and sweet potato has 100% less saturated fat than raw beef - sweet potato has 0.02g of saturated fat per 100 grams and raw beef has 11.8g of saturated fat.
trans fat
Sweet potato has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and sweet potato does not contain significant amounts.
cholesterol
Sweet potato has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than raw beef - sweet potato has 2.4mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 176 times more Vitamin A than raw beef - sweet potato has 709ug of Vitamin A per 100 grams and raw beef has 4ug of Vitamin A.
Vitamin D
Raw beef and sweet potatoes contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Sweet potatoes and raw beef contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and raw beef has 0.17mg of Vitamin E.
Vitamin K
Sweet potatoes and raw beef contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and raw beef has 2.9ug of Vitamin K.
The B Vitamins
Raw beef has more riboflavin, niacin and Vitamin B12. Both raw beef and sweet potatoes contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Raw Beef | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.044 MG | 0.078 MG |
| Riboflavin | 0.151 MG | 0.061 MG |
| Niacin | 3.382 MG | 0.557 MG |
| Pantothenic acid | 0.395 MG | 0.8 MG |
| Vitamin B6 | 0.278 MG | 0.209 MG |
| Folate | 9 UG | 11 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Sweet potatoes and raw beef contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and raw beef has 24mg of calcium.
iron
Raw beef has 169% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and raw beef has 1.6mg of iron.
potassium
Both sweet potatoes and raw beef are high in potassium. Sweet potato has 55% more potassium than raw beef - sweet potato has 337mg of potassium per 100 grams and raw beef has 218mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw beef has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Raw Beef | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.001 G |
| Total | 0.084 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, raw beef has more linoleic acid than sweet potato per 100 grams.
| Raw Beef | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.019 G | ~ |
| linoleic acid | 0.577 G | 0.013 G |
| Total | 0.596 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Raw Beef g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sweet potatoes or raw beef contain more calories in 100 grams?Raw beef is high in calories and sweet potato has 70% less calories than raw beef - sweet potato has 86 calories in 100g and raw beef has 332 calories.
Does sweet potatoes or raw beef have more carbohydrates?
By weight, raw beef has fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and raw beef has no carbs..
Does sweet potatoes or raw beef contain more potassium?
Both sweet potatoes and raw beef are high in potassium. Sweet potato has 60% more potassium than raw beef - sweet potato has 337mg of potassium in 100 grams and raw beef has 218mg of potassium.