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  6. Broad bean raw vs. Beef tenderloin

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

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Important differences between broad bean raw and beef tenderloin

  • Broad bean raw has more folate, copper, fiber, and manganese; however, beef tenderloin has more vitamin B12, selenium, zinc, and iron.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Broad bean raw is lower in saturated fat.
  • Broad bean raw has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Beans, fava, in pod, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +50%
Contains more CalciumCalcium +311.1%
Contains more CopperCopper +226.8%
Contains less SodiumSodium -56.1%
Contains more ManganeseManganese +4621.4%
Contains more IronIron +100.6%
Contains more ZincZinc +303%
Contains more PhosphorusPhosphorus +57.4%
Contains more SeleniumSelenium +2762.5%
~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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1750%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B5Vitamin B5 +11.1%
Contains more Vitamin B6Vitamin B6 +140.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.118g 9.72g 44%
Selenium 0.8µg 22.9µg 40%
Fats 0.73g 24.6g 37%
Folate 148µg 8µg 35%
Vitamin K 40.9µg 34%
Protein 7.92g 23.9g 32%
Copper 0.402mg 0.123mg 31%
Fiber 7.5g 0g 30%
Cholesterol 0mg 85mg 28%
Zinc 1mg 4.03mg 28%
Manganese 0.661mg 0.014mg 28%
Monounsaturated fat 0.104g 10.27g 25%
Iron 1.55mg 3.11mg 20%
Choline 91mg 17%
Calories 88kcal 324kcal 12%
Phosphorus 129mg 203mg 11%
Vitamin B6 0.104mg 0.25mg 11%
Vitamin E 1.16mg 8%
Carbs 17.63g 0g 6%
Vitamin B3 2.249mg 3mg 5%
Polyunsaturated fat 0.342g 1g 4%
Vitamin B1 0.133mg 0.09mg 4%
Vitamin C 3.7mg 0mg 4%
Calcium 37mg 9mg 3%
Magnesium 33mg 22mg 3%
Vitamin B2 0.29mg 0.26mg 2%
Vitamin A 17µg 0µg 2%
Sodium 25mg 57mg 1%
Vitamin B5 0.225mg 0.25mg 1%
Net carbs 10.13g 0g N/A
Potassium 332mg 331mg 0%
Sugar 9.21g 0g N/A
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +50.1%
Contains more ProteinProtein +201.8%
Contains more FatsFats +3269.9%
Contains more OtherOther +179.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -98.8%
Contains more Mono. FatMonounsaturated fat +9775%
Contains more Poly. FatPolyunsaturated fat +192.4%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.