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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.

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.
Beef tenderloin
Beef tenderloin
2
:
8
Kidney beans raw
Kidney beans raw
Contains more Zinc +44.4%
Contains more Selenium +615.6%
Contains more Calcium +1488.9%
Contains more Iron +163.7%
Contains more Magnesium +536.4%
Contains more Phosphorus +100.5%
Contains more Potassium +324.8%
Contains less Sodium -57.9%
Contains more Copper +678.9%
Contains more Manganese +7192.9%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains more Zinc +44.4%
Contains more Selenium +615.6%
Contains more Calcium +1488.9%
Contains more Iron +163.7%
Contains more Magnesium +536.4%
Contains more Phosphorus +100.5%
Contains more Potassium +324.8%
Contains less Sodium -57.9%
Contains more Copper +678.9%
Contains more Manganese +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.
Beef tenderloin
Beef tenderloin
3
:
8
Kidney beans raw
Kidney beans raw
Contains more Vitamin B2 +18.7%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +487.8%
Contains more Vitamin B5 +212%
Contains more Vitamin B6 +58.8%
Contains more Folate +4825%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin B2 +18.7%
Contains more Vitamin B3 +45.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +487.8%
Contains more Vitamin B5 +212%
Contains more Vitamin B6 +58.8%
Contains more Folate +4825%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
3
:
2
Kidney beans raw
Kidney beans raw
Contains more Fats +2863.9%
Contains more Water +311.7%
Contains more Carbs +∞%
Contains more Other +22.4%
Equal in Protein - 23.58
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Kidney beans raw
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 Fats +2863.9%
Contains more Water +311.7%
Contains more Carbs +∞%
Contains more Other +22.4%
Equal in Protein - 23.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +15946.9%
Contains more Polyunsaturated fat +118.8%
Contains less Saturated Fat -98.8%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +15946.9%
Contains more Polyunsaturated fat +118.8%
Contains less Saturated Fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef tenderloin Kidney beans raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Beef tenderloin Kidney beans raw Opinion
Net carbs 0g 35.11g Kidney beans raw
Protein 23.9g 23.58g Beef tenderloin
Fats 24.6g 0.83g Beef tenderloin
Carbs 0g 60.01g Kidney beans raw
Calories 324kcal 333kcal Kidney beans raw
Sugar 0g 2.23g Beef tenderloin
Fiber 0g 24.9g Kidney beans raw
Calcium 9mg 143mg Kidney beans raw
Iron 3.11mg 8.2mg Kidney beans raw
Magnesium 22mg 140mg Kidney beans raw
Phosphorus 203mg 407mg Kidney beans raw
Potassium 331mg 1406mg Kidney beans raw
Sodium 57mg 24mg Kidney beans raw
Zinc 4.03mg 2.79mg Beef tenderloin
Copper 0.123mg 0.958mg Kidney beans raw
Manganese 0.014mg 1.021mg Kidney beans raw
Selenium 22.9µg 3.2µg Beef tenderloin
Vitamin E 0.22mg Kidney beans raw
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.09mg 0.529mg Kidney beans raw
Vitamin B2 0.26mg 0.219mg Beef tenderloin
Vitamin B3 3mg 2.06mg Beef tenderloin
Vitamin B5 0.25mg 0.78mg Kidney beans raw
Vitamin B6 0.25mg 0.397mg Kidney beans raw
Folate 8µg 394µg Kidney beans raw
Vitamin B12 2.46µg 0µg Beef tenderloin
Vitamin K 19µg Kidney beans raw
Tryptophan 0.268mg 0.279mg Kidney beans raw
Threonine 1.044mg 0.992mg Beef tenderloin
Isoleucine 1.075mg 1.041mg Beef tenderloin
Leucine 1.889mg 1.882mg Beef tenderloin
Lysine 1.989mg 1.618mg Beef tenderloin
Methionine 0.612mg 0.355mg Beef tenderloin
Phenylalanine 0.933mg 1.275mg Kidney beans raw
Valine 1.163mg 1.233mg Kidney beans raw
Histidine 0.818mg 0.656mg Beef tenderloin
Cholesterol 85mg 0mg Kidney beans raw
Saturated Fat 9.72g 0.12g Kidney beans raw
Monounsaturated Fat 10.27g 0.064g Beef tenderloin
Polyunsaturated fat 1g 0.457g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Beef tenderloin
60%
Kidney beans raw
Minerals Daily Need Coverage Score
54%
Beef tenderloin
130%
Kidney beans raw

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 9.6g)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 22)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1.2)

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.