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  6. Beef tenderloin vs. Kidney beans raw

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

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

  • Beef tenderloin is richer in vitamin B12 and selenium, while kidney beans raw is higher in fiber, folate, copper, iron, manganese, vitamin B1, and potassium.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Kidney beans raw has 81 times less saturated fat than beef tenderloin. Beef tenderloin has 9.72g of saturated fat, while kidney beans raw has 0.12g.
  • Kidney beans raw has a higher glycemic index (22) than beef tenderloin (0).

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

Infographic

Beef tenderloin vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ZincZinc +44.4%
Contains more SeleniumSelenium +615.6%
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%

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Kidney beans raw DV% diff.
Vitamin B12 2.46µg 0µg 103%
Fiber 0g 24.9g 100%
Folate 8µg 394µg 97%
Copper 0.123mg 0.958mg 93%
Iron 3.11mg 8.2mg 64%
Manganese 0.014mg 1.021mg 44%
Saturated fat 9.72g 0.12g 44%
Vitamin B1 0.09mg 0.529mg 37%
Fats 24.6g 0.83g 37%
Selenium 22.9µg 3.2µg 36%
Potassium 331mg 1406mg 32%
Phosphorus 203mg 407mg 29%
Cholesterol 85mg 0mg 28%
Magnesium 22mg 140mg 28%
Monounsaturated fat 10.27g 0.064g 26%
Carbs 0g 60.01g 20%
Choline 91mg 17%
Vitamin K 19µg 16%
Calcium 9mg 143mg 13%
Vitamin B5 0.25mg 0.78mg 11%
Vitamin B6 0.25mg 0.397mg 11%
Zinc 4.03mg 2.79mg 11%
Vitamin B3 3mg 2.06mg 6%
Vitamin C 0mg 4.5mg 5%
Polyunsaturated fat 1g 0.457g 4%
Vitamin B2 0.26mg 0.219mg 3%
Vitamin E 0.22mg 1%
Sodium 57mg 24mg 1%
Protein 23.9g 23.58g 1%
Calories 324kcal 333kcal 0%
Net carbs 0g 35.11g N/A
Sugar 0g 2.23g N/A
Tryptophan 0.268mg 0.279mg 0%
Threonine 1.044mg 0.992mg 0%
Isoleucine 1.075mg 1.041mg 0%
Leucine 1.889mg 1.882mg 0%
Lysine 1.989mg 1.618mg 0%
Methionine 0.612mg 0.355mg 0%
Phenylalanine 0.933mg 1.275mg 0%
Valine 1.163mg 1.233mg 0%
Histidine 0.818mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +2863.9%
Contains more WaterWater +311.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +22.4%
~equal in Protein ~23.58g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +15946.9%
Contains more Poly. FatPolyunsaturated fat +118.8%
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.