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  6. Cranberry bean raw vs. Beef tenderloin

Cranberry bean raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are cranberry bean raw and beef tenderloin different?

  • Cranberry bean raw has more folate, fiber, copper, vitamin B1, manganese, magnesium, and potassium; however, beef tenderloin is richer in vitamin B12.
  • Cranberry bean raw covers your daily need for folate, 149% more than beef tenderloin.
  • Cranberry bean raw contains less saturated fat.
  • Cranberry bean raw has a higher glycemic index. The glycemic index of cranberry bean raw is 35, while the glycemic index of beef tenderloin is 0.

Beans, cranberry (roman), mature seeds, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types were used in this article.

Infographic

Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +609.1%
Contains more CalciumCalcium +1311.1%
Contains more PotassiumPotassium +302.4%
Contains more IronIron +60.8%
Contains more CopperCopper +545.5%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +6471.4%
Contains more ZincZinc +11%
Contains more SeleniumSelenium +80.3%

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% 187% 49% 27% 45% 71% 0% 0% 453% 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 +730%
Contains more Vitamin B5Vitamin B5 +199.2%
Contains more Vitamin B6Vitamin B6 +23.6%
Contains more FolateFolate +7450%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B3Vitamin B3 +106.2%
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 Cranberry bean raw Beef tenderloin DV% diff.
Folate 604µg 8µg 149%
Vitamin B12 0µg 2.46µg 103%
Fiber 24.7g 0g 99%
Copper 0.794mg 0.123mg 75%
Vitamin B1 0.747mg 0.09mg 55%
Saturated fat 0.316g 9.72g 43%
Manganese 0.92mg 0.014mg 39%
Fats 1.23g 24.6g 36%
Magnesium 156mg 22mg 32%
Potassium 1332mg 331mg 29%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.106g 10.27g 25%
Phosphorus 372mg 203mg 24%
Iron 5mg 3.11mg 24%
Carbs 60.05g 0g 20%
Selenium 12.7µg 22.9µg 19%
Choline 91mg 17%
Calcium 127mg 9mg 12%
Vitamin B3 1.455mg 3mg 10%
Vitamin B5 0.748mg 0.25mg 10%
Vitamin B6 0.309mg 0.25mg 5%
Zinc 3.63mg 4.03mg 4%
Vitamin B2 0.213mg 0.26mg 4%
Polyunsaturated fat 0.527g 1g 3%
Sodium 6mg 57mg 2%
Protein 23.03g 23.9g 2%
Calories 335kcal 324kcal 1%
Net carbs 35.35g 0g N/A
Tryptophan 0.273mg 0.268mg 0%
Threonine 0.969mg 1.044mg 0%
Isoleucine 1.017mg 1.075mg 0%
Leucine 1.838mg 1.889mg 0%
Lysine 1.58mg 1.989mg 0%
Methionine 0.346mg 0.612mg 0%
Phenylalanine 1.245mg 0.933mg 0%
Valine 1.205mg 1.163mg 0%
Histidine 0.641mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 FatsFats +1900%
Contains more WaterWater +290.4%
~equal in Protein ~23.9g
~equal in Other ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -96.7%
Contains more Mono. FatMonounsaturated fat +9588.7%
Contains more Poly. FatPolyunsaturated fat +89.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.