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  6. Baked beans vs. Beef tenderloin

Baked beans vs. Beef tenderloin — In-Depth Nutrition Comparison

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The main differences between baked beans and beef tenderloin

  • Baked beans are richer in fiber, yet beef tenderloin is richer in vitamin B12, selenium, zinc, vitamin B2, vitamin B3, and iron.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Beef tenderloin contains less sodium.
  • Beef tenderloin has a lower glycemic index than baked beans.

Food types used in this article are Beans, baked, home prepared and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +95.5%
Contains more CalciumCalcium +577.8%
Contains more CopperCopper +29.3%
Contains more ManganeseManganese +1721.4%
Contains more IronIron +56.3%
Contains more ZincZinc +452.1%
Contains more PhosphorusPhosphorus +86.2%
Contains less SodiumSodium -86.5%
Contains more SeleniumSelenium +301.8%
~equal in Potassium ~331mg

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +51.1%
Contains more FolateFolate +500%
Contains more Vitamin B2Vitamin B2 +430.6%
Contains more Vitamin B3Vitamin B3 +635.3%
Contains more Vitamin B5Vitamin B5 +61.3%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more Vitamin B12Vitamin B12 +∞%
~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 Baked beans Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 5.54g 23.9g 37%
Saturated fat 1.948g 9.72g 35%
Selenium 5.7µg 22.9µg 31%
Fats 5.15g 24.6g 30%
Zinc 0.73mg 4.03mg 30%
Cholesterol 5mg 85mg 27%
Fiber 5.5g 0g 22%
Monounsaturated fat 2.133g 10.27g 20%
Choline 91mg 17%
Sodium 422mg 57mg 16%
Vitamin B2 0.049mg 0.26mg 16%
Vitamin B3 0.408mg 3mg 16%
Iron 1.99mg 3.11mg 14%
Phosphorus 109mg 203mg 13%
Vitamin B6 0.09mg 0.25mg 12%
Folate 48µg 8µg 10%
Manganese 0.255mg 0.014mg 10%
Calories 155kcal 324kcal 8%
Carbs 21.63g 0g 7%
Magnesium 43mg 22mg 5%
Calcium 61mg 9mg 5%
Vitamin B1 0.136mg 0.09mg 4%
Copper 0.159mg 0.123mg 4%
Polyunsaturated fat 0.74g 1g 2%
Vitamin B5 0.155mg 0.25mg 2%
Potassium 358mg 331mg 1%
Vitamin C 1.1mg 0mg 1%
Net carbs 16.13g 0g N/A
Tryptophan 0.067mg 0.268mg 0%
Threonine 0.228mg 1.044mg 0%
Isoleucine 0.242mg 1.075mg 0%
Leucine 0.428mg 1.889mg 0%
Lysine 0.379mg 1.989mg 0%
Methionine 0.086mg 0.612mg 0%
Phenylalanine 0.287mg 0.933mg 0%
Valine 0.282mg 1.163mg 0%
Histidine 0.153mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +34.7%
Contains more ProteinProtein +331.4%
Contains more FatsFats +377.7%
Contains more OtherOther +24.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -80%
Contains more Mono. FatMonounsaturated fat +381.5%
Contains more Poly. FatPolyunsaturated fat +35.1%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.