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  6. Green bean raw vs. Beef tenderloin

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

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Differences between green bean raw and beef tenderloin

  • Green bean raw has more vitamin A, while beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, vitamin B3, and choline.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • The amount of saturated fat in green bean raw is lower.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of green bean raw is 20.

The food types used in this comparison are Beans, snap, green, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 +13.6%
Contains more CalciumCalcium +311.1%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +1442.9%
Contains more PotassiumPotassium +56.9%
Contains more IronIron +201.9%
Contains more CopperCopper +78.3%
Contains more ZincZinc +1579.2%
Contains more PhosphorusPhosphorus +434.2%
Contains more SeleniumSelenium +3716.7%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 KVitamin K +∞%
Contains more FolateFolate +312.5%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +308.7%
Contains more Vitamin B5Vitamin B5 +11.1%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +494.8%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.09mg

All nutrients comparison - raw data values

Nutrient Green bean raw Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 1.83g 23.9g 44%
Saturated fat 0.05g 9.72g 44%
Selenium 0.6µg 22.9µg 41%
Fats 0.22g 24.6g 38%
Vitamin K 43µg 36%
Zinc 0.24mg 4.03mg 34%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.01g 10.27g 26%
Iron 1.03mg 3.11mg 26%
Phosphorus 38mg 203mg 24%
Calories 31kcal 324kcal 15%
Vitamin C 12.2mg 0mg 14%
Choline 15.3mg 91mg 14%
Vitamin B3 0.734mg 3mg 14%
Vitamin B2 0.104mg 0.26mg 12%
Fiber 2.7g 0g 11%
Manganese 0.216mg 0.014mg 9%
Vitamin B6 0.141mg 0.25mg 8%
Folate 33µg 8µg 6%
Polyunsaturated fat 0.113g 1g 6%
Copper 0.069mg 0.123mg 6%
Potassium 211mg 331mg 4%
Vitamin A 35µg 0µg 4%
Calcium 37mg 9mg 3%
Vitamin E 0.41mg 3%
Fructose 1.39g 2%
Sodium 6mg 57mg 2%
Carbs 6.97g 0g 2%
Vitamin B5 0.225mg 0.25mg 1%
Vitamin B1 0.082mg 0.09mg 1%
Magnesium 25mg 22mg 1%
Net carbs 4.27g 0g N/A
Sugar 3.26g 0g N/A
Starch 0.88g 0%
Tryptophan 0.019mg 0.268mg 0%
Threonine 0.079mg 1.044mg 0%
Isoleucine 0.066mg 1.075mg 0%
Leucine 0.112mg 1.889mg 0%
Lysine 0.088mg 1.989mg 0%
Methionine 0.022mg 0.612mg 0%
Phenylalanine 0.067mg 0.933mg 0%
Valine 0.09mg 1.163mg 0%
Histidine 0.034mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +86.7%
Contains more ProteinProtein +1206%
Contains more FatsFats +11081.8%
Contains more OtherOther +374.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.5%
Contains more Mono. FatMonounsaturated fat +102600%
Contains more Poly. FatPolyunsaturated fat +785%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.