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Arborio rice vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between arborio rice and beef tenderloin

  • Arborio rice has more manganese; however, beef tenderloin has more vitamin B12, zinc, selenium, phosphorus, iron, vitamin B2, and vitamin B6.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Arborio rice has 26 times more manganese than beef tenderloin. Arborio rice has 0.357mg of manganese, while beef tenderloin has 0.014mg.
  • Arborio rice is lower in saturated fat.
  • Arborio rice has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Arborio rice vs Beef tenderloin infographic
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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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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 less SodiumSodium -100%
Contains more ManganeseManganese +2450%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +1173.1%
Contains more IronIron +113%
Contains more CopperCopper +70.8%
Contains more ZincZinc +907.5%
Contains more PhosphorusPhosphorus +515.2%
Contains more SeleniumSelenium +205.3%

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
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 B1Vitamin B1 +82.2%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more FolateFolate +637.5%
Contains more Vitamin B2Vitamin B2 +1525%
Contains more Vitamin B3Vitamin B3 +100.9%
Contains more Vitamin B6Vitamin B6 +323.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Arborio rice Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.051g 9.72g 44%
Protein 2.36g 23.9g 43%
Fats 0.19g 24.6g 38%
Zinc 0.4mg 4.03mg 33%
Selenium 7.5µg 22.9µg 28%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.058g 10.27g 26%
Phosphorus 33mg 203mg 24%
Iron 1.46mg 3.11mg 21%
Vitamin B2 0.016mg 0.26mg 19%
Choline 91mg 17%
Manganese 0.357mg 0.014mg 15%
Vitamin B6 0.059mg 0.25mg 15%
Folate 59µg 8µg 13%
Carbs 28.73g 0g 10%
Calories 130kcal 324kcal 10%
Vitamin B3 1.493mg 3mg 9%
Potassium 26mg 331mg 9%
Vitamin B1 0.164mg 0.09mg 6%
Copper 0.072mg 0.123mg 6%
Polyunsaturated fat 0.05g 1g 6%
Vitamin B5 0.397mg 0.25mg 3%
Magnesium 8mg 22mg 3%
Sodium 0mg 57mg 2%
Calcium 1mg 9mg 1%
Net carbs 28.73g 0g N/A
Tryptophan 0.027mg 0.268mg 0%
Threonine 0.084mg 1.044mg 0%
Isoleucine 0.102mg 1.075mg 0%
Leucine 0.195mg 1.889mg 0%
Lysine 0.085mg 1.989mg 0%
Methionine 0.056mg 0.612mg 0%
Phenylalanine 0.126mg 0.933mg 0%
Valine 0.144mg 1.163mg 0%
Histidine 0.056mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 CarbsCarbs +∞%
Contains more WaterWater +41.7%
Contains more ProteinProtein +912.7%
Contains more FatsFats +12847.4%
Contains more OtherOther +1547.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 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 -99.5%
Contains more Mono. FatMonounsaturated fat +17606.9%
Contains more Poly. FatPolyunsaturated fat +1900%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.