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  6. Almonds vs. Beef tenderloin

Almonds vs. Beef tenderloin — In-Depth Nutrition Comparison

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Significant differences between almonds and beef tenderloin

  • Almonds have more copper, manganese, vitamin B2, magnesium, fiber, and phosphorus; however, beef tenderloin is richer in vitamin B12 and selenium.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than almonds.
  • Almonds contain less saturated fat.

Specific food types used in this comparison are Nuts, almonds and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Almonds vs Beef tenderloin 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +1127.3%
Contains more CalciumCalcium +2888.9%
Contains more PotassiumPotassium +121.5%
Contains more IronIron +19.3%
Contains more CopperCopper +738.2%
Contains more PhosphorusPhosphorus +136.9%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +15464.3%
Contains more ZincZinc +29.2%
Contains more SeleniumSelenium +458.5%

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 0% 0% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
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% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +127.8%
Contains more Vitamin B2Vitamin B2 +337.7%
Contains more Vitamin B3Vitamin B3 +20.6%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more FolateFolate +450%
Contains more Vitamin B6Vitamin B6 +82.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +74.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Beef tenderloin DV% diff.
Vitamin E 25.63mg 171%
Vitamin B12 0µg 2.46µg 103%
Copper 1.031mg 0.123mg 101%
Manganese 2.179mg 0.014mg 94%
Polyunsaturated fat 12.329g 1g 76%
Vitamin B2 1.138mg 0.26mg 68%
Magnesium 270mg 22mg 59%
Monounsaturated fat 31.551g 10.27g 53%
Fiber 12.5g 0g 50%
Phosphorus 481mg 203mg 40%
Fats 49.93g 24.6g 39%
Selenium 4.1µg 22.9µg 34%
Cholesterol 0mg 85mg 28%
Saturated fat 3.802g 9.72g 27%
Calcium 269mg 9mg 26%
Calories 579kcal 324kcal 13%
Potassium 733mg 331mg 12%
Vitamin B1 0.205mg 0.09mg 10%
Folate 44µg 8µg 9%
Vitamin B6 0.137mg 0.25mg 9%
Zinc 3.12mg 4.03mg 8%
Iron 3.71mg 3.11mg 8%
Choline 52.1mg 91mg 7%
Carbs 21.55g 0g 7%
Protein 21.15g 23.9g 6%
Vitamin B3 3.618mg 3mg 4%
Vitamin B5 0.471mg 0.25mg 4%
Sodium 1mg 57mg 2%
Net carbs 9.05g 0g N/A
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.268mg 0%
Threonine 0.601mg 1.044mg 0%
Isoleucine 0.751mg 1.075mg 0%
Leucine 1.473mg 1.889mg 0%
Lysine 0.568mg 1.989mg 0%
Methionine 0.157mg 0.612mg 0%
Phenylalanine 1.132mg 0.933mg 0%
Valine 0.855mg 1.163mg 0%
Histidine 0.539mg 0.818mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more FatsFats +103%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +13%
Contains more WaterWater +996.8%
~equal in Other ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -60.9%
Contains more Mono. FatMonounsaturated fat +207.2%
Contains more Poly. FatPolyunsaturated fat +1132.9%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.