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  6. Kidney beans raw vs. Beef tenderloin

Kidney beans raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between kidney beans raw and beef tenderloin?

  • Kidney beans raw is richer in fiber, folate, copper, iron, manganese, vitamin B1, and potassium, while beef tenderloin is higher in vitamin B12 and selenium.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Kidney beans raw is lower in saturated fat.
  • Kidney beans raw has a higher glycemic index (22) than beef tenderloin (0).

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

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +536.4%
Contains more CalciumCalcium +1488.9%
Contains more PotassiumPotassium +324.8%
Contains more IronIron +163.7%
Contains more CopperCopper +678.9%
Contains more PhosphorusPhosphorus +100.5%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +7192.9%
Contains more ZincZinc +44.4%
Contains more SeleniumSelenium +615.6%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +487.8%
Contains more Vitamin B5Vitamin B5 +212%
Contains more Vitamin B6Vitamin B6 +58.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4825%
Contains more Vitamin B2Vitamin B2 +18.7%
Contains more Vitamin B3Vitamin B3 +45.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Fiber 24.9g 0g 100%
Folate 394µg 8µg 97%
Copper 0.958mg 0.123mg 93%
Iron 8.2mg 3.11mg 64%
Manganese 1.021mg 0.014mg 44%
Saturated fat 0.12g 9.72g 44%
Vitamin B1 0.529mg 0.09mg 37%
Fats 0.83g 24.6g 37%
Selenium 3.2µg 22.9µg 36%
Potassium 1406mg 331mg 32%
Phosphorus 407mg 203mg 29%
Cholesterol 0mg 85mg 28%
Magnesium 140mg 22mg 28%
Monounsaturated fat 0.064g 10.27g 26%
Carbs 60.01g 0g 20%
Choline 91mg 17%
Vitamin K 19µg 16%
Calcium 143mg 9mg 13%
Vitamin B5 0.78mg 0.25mg 11%
Vitamin B6 0.397mg 0.25mg 11%
Zinc 2.79mg 4.03mg 11%
Vitamin B3 2.06mg 3mg 6%
Vitamin C 4.5mg 0mg 5%
Polyunsaturated fat 0.457g 1g 4%
Vitamin B2 0.219mg 0.26mg 3%
Vitamin E 0.22mg 1%
Sodium 24mg 57mg 1%
Protein 23.58g 23.9g 1%
Calories 333kcal 324kcal 0%
Net carbs 35.11g 0g N/A
Sugar 2.23g 0g N/A
Tryptophan 0.279mg 0.268mg 0%
Threonine 0.992mg 1.044mg 0%
Isoleucine 1.041mg 1.075mg 0%
Leucine 1.882mg 1.889mg 0%
Lysine 1.618mg 1.989mg 0%
Methionine 0.355mg 0.612mg 0%
Phenylalanine 1.275mg 0.933mg 0%
Valine 1.233mg 1.163mg 0%
Histidine 0.656mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 OtherOther +22.4%
Contains more FatsFats +2863.9%
Contains more WaterWater +311.7%
~equal in Protein ~23.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +15946.9%
Contains more Poly. FatPolyunsaturated fat +118.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.