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  6. Navy bean raw vs. Beef tenderloin

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

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A recap on differences between navy bean raw and beef tenderloin

  • Navy bean raw is higher in folate, copper, vitamin B1, vitamin C, and magnesium, yet beef tenderloin is higher in vitamin B12, selenium, and zinc.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than navy bean raw.
  • The amount of saturated fat in navy bean raw is lower.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Beans, navy, mature seeds, sprouted, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +359.1%
Contains more CalciumCalcium +66.7%
Contains more CopperCopper +189.4%
Contains less SodiumSodium -77.2%
Contains more ManganeseManganese +2814.3%
Contains more IronIron +61.1%
Contains more ZincZinc +352.8%
Contains more PhosphorusPhosphorus +103%
Contains more SeleniumSelenium +3716.7%
~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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +333.3%
Contains more Vitamin B5Vitamin B5 +230%
Contains more FolateFolate +1550%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +145.9%
Contains more Vitamin B6Vitamin B6 +30.9%
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 Navy bean raw Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.085g 9.72g 44%
Selenium 0.6µg 22.9µg 41%
Fats 0.7g 24.6g 37%
Protein 6.15g 23.9g 36%
Folate 132µg 8µg 31%
Zinc 0.89mg 4.03mg 29%
Cholesterol 0mg 85mg 28%
Copper 0.356mg 0.123mg 26%
Monounsaturated fat 0.052g 10.27g 26%
Vitamin B1 0.39mg 0.09mg 25%
Vitamin C 18.8mg 0mg 21%
Magnesium 101mg 22mg 19%
Choline 91mg 17%
Manganese 0.408mg 0.014mg 17%
Iron 1.93mg 3.11mg 15%
Phosphorus 100mg 203mg 15%
Calories 67kcal 324kcal 13%
Vitamin B5 0.825mg 0.25mg 12%
Vitamin B3 1.22mg 3mg 11%
Vitamin B6 0.191mg 0.25mg 5%
Carbs 13.05g 0g 4%
Polyunsaturated fat 0.407g 1g 4%
Vitamin B2 0.215mg 0.26mg 3%
Sodium 13mg 57mg 2%
Potassium 307mg 331mg 1%
Calcium 15mg 9mg 1%
Net carbs 13.05g 0g N/A
Tryptophan 0.064mg 0.268mg 0%
Threonine 0.258mg 1.044mg 0%
Isoleucine 0.273mg 1.075mg 0%
Leucine 0.442mg 1.889mg 0%
Lysine 0.35mg 1.989mg 0%
Methionine 0.064mg 0.612mg 0%
Phenylalanine 0.31mg 0.933mg 0%
Valine 0.316mg 1.163mg 0%
Histidine 0.172mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +63.6%
Contains more ProteinProtein +288.6%
Contains more FatsFats +3414.3%
Contains more OtherOther +229.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 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 -99.1%
Contains more Mono. FatMonounsaturated fat +19650%
Contains more Poly. FatPolyunsaturated fat +145.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.