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  6. Beef tenderloin vs. Broad bean raw

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

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Important differences between beef tenderloin and broad bean raw

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

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

Infographic

Beef tenderloin vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more IronIron +100.6%
Contains more ZincZinc +303%
Contains more PhosphorusPhosphorus +57.4%
Contains more SeleniumSelenium +2762.5%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +311.1%
Contains more CopperCopper +226.8%
Contains less SodiumSodium -56.1%
Contains more ManganeseManganese +4621.4%
~equal in Potassium ~332mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B3Vitamin B3 +33.4%
Contains more Vitamin B6Vitamin B6 +140.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B2Vitamin B2 +11.5%
Contains more FolateFolate +1750%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.225mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Broad bean raw DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.118g 44%
Selenium 22.9µg 0.8µg 40%
Fats 24.6g 0.73g 37%
Folate 8µg 148µg 35%
Vitamin K 40.9µg 34%
Protein 23.9g 7.92g 32%
Copper 0.123mg 0.402mg 31%
Fiber 0g 7.5g 30%
Cholesterol 85mg 0mg 28%
Zinc 4.03mg 1mg 28%
Manganese 0.014mg 0.661mg 28%
Monounsaturated fat 10.27g 0.104g 25%
Iron 3.11mg 1.55mg 20%
Choline 91mg 17%
Calories 324kcal 88kcal 12%
Phosphorus 203mg 129mg 11%
Vitamin B6 0.25mg 0.104mg 11%
Vitamin E 1.16mg 8%
Carbs 0g 17.63g 6%
Vitamin B3 3mg 2.249mg 5%
Polyunsaturated fat 1g 0.342g 4%
Vitamin B1 0.09mg 0.133mg 4%
Vitamin C 0mg 3.7mg 4%
Calcium 9mg 37mg 3%
Magnesium 22mg 33mg 3%
Vitamin B2 0.26mg 0.29mg 2%
Vitamin A 0µg 17µg 2%
Sodium 57mg 25mg 1%
Vitamin B5 0.25mg 0.225mg 1%
Net carbs 0g 10.13g N/A
Potassium 331mg 332mg 0%
Sugar 0g 9.21g 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +201.8%
Contains more FatsFats +3269.9%
Contains more OtherOther +179.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +50.1%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +9775%
Contains more Poly. FatPolyunsaturated fat +192.4%
Contains less Sat. FatSaturated fat -98.8%

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.