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  6. Beef tenderloin vs. Cranberry bean raw

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

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How are beef tenderloin and cranberry bean raw different?

  • Beef tenderloin has more vitamin B12; however, cranberry bean raw is richer in folate, fiber, copper, vitamin B1, manganese, magnesium, and potassium.
  • Cranberry bean raw covers your daily need for folate, 149% more than beef tenderloin.
  • Cranberry bean raw contains less cholesterol.
  • 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.

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

Infographic

Beef tenderloin vs Cranberry bean raw 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
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%
Contains more SeleniumSelenium +80.3%
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%
~equal in Zinc ~3.63mg

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% 23% 60% 56% 15% 58% 308% 0% 6% 50%
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%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B3Vitamin B3 +106.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +730%
Contains more Vitamin B5Vitamin B5 +199.2%
Contains more Vitamin B6Vitamin B6 +23.6%
Contains more FolateFolate +7450%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +1900%
Contains more WaterWater +290.4%
Contains more CarbsCarbs +∞%
~equal in Protein ~23.03g
~equal in Other ~3.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +9588.7%
Contains more Poly. FatPolyunsaturated fat +89.8%
Contains less Sat. FatSaturated fat -96.7%

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.