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Bean raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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Differences between bean raw and beef tenderloin

  • Bean raw has more folate, copper, fiber, vitamin B1, manganese, magnesium, potassium, and phosphorus, while beef tenderloin has more vitamin B12.
  • Bean raw's daily need coverage for folate is 129% higher.
  • The amount of saturated fat in bean raw is lower.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of bean raw is 33.

The food types used in this comparison are Beans, pinto, mature seeds, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
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 +700%
Contains more CalciumCalcium +1155.6%
Contains more PotassiumPotassium +320.8%
Contains more IronIron +63%
Contains more CopperCopper +626%
Contains more PhosphorusPhosphorus +102.5%
Contains less SodiumSodium -78.9%
Contains more ManganeseManganese +8100%
Contains more SeleniumSelenium +21.8%
Contains more ZincZinc +76.8%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +692.2%
Contains more Vitamin B5Vitamin B5 +214%
Contains more Vitamin B6Vitamin B6 +89.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6462.5%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +155.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +37.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 ProteinProtein +11.6%
Contains more FatsFats +1900%
Contains more WaterWater +326.9%
~equal in Other ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 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 -97.6%
Contains more Mono. FatMonounsaturated fat +4384.7%
Contains more Poly. FatPolyunsaturated fat +145.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Beef tenderloin
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bean raw Beef tenderloin DV% diff.
Folate 525µg 8µg 129%
Vitamin B12 0µg 2.46µg 103%
Copper 0.893mg 0.123mg 86%
Fiber 15.5g 0g 62%
Vitamin B1 0.713mg 0.09mg 52%
Manganese 1.148mg 0.014mg 49%
Saturated fat 0.235g 9.72g 43%
Magnesium 176mg 22mg 37%
Fats 1.23g 24.6g 36%
Potassium 1393mg 331mg 31%
Phosphorus 411mg 203mg 30%
Cholesterol 0mg 85mg 28%
Iron 5.07mg 3.11mg 25%
Monounsaturated fat 0.229g 10.27g 25%
Carbs 62.55g 0g 21%
Vitamin B6 0.474mg 0.25mg 17%
Zinc 2.28mg 4.03mg 16%
Starch 34.17g 14%
Vitamin B3 1.174mg 3mg 11%
Vitamin B5 0.785mg 0.25mg 11%
Calcium 113mg 9mg 10%
Selenium 27.9µg 22.9µg 9%
Vitamin C 6.3mg 0mg 7%
Choline 66.2mg 91mg 5%
Protein 21.42g 23.9g 5%
Vitamin K 5.6µg 5%
Vitamin B2 0.212mg 0.26mg 4%
Polyunsaturated fat 0.407g 1g 4%
Sodium 12mg 57mg 2%
Calories 347kcal 324kcal 1%
Vitamin E 0.21mg 1%
Net carbs 47.05g 0g N/A
Sugar 2.11g 0g N/A
Tryptophan 0.237mg 0.268mg 0%
Threonine 0.81mg 1.044mg 0%
Isoleucine 0.871mg 1.075mg 0%
Leucine 1.558mg 1.889mg 0%
Lysine 1.356mg 1.989mg 0%
Methionine 0.259mg 0.612mg 0%
Phenylalanine 1.095mg 0.933mg 0%
Valine 0.998mg 1.163mg 0%
Histidine 0.556mg 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
67%
Bean raw
44%
Beef tenderloin
Minerals Daily Need Coverage Score
131%
Bean raw
54%
Beef tenderloin

Comparison summary

Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 33)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 9.485g)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.