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  6. Beef tenderloin vs. Green bean raw

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

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Differences between beef tenderloin and green bean raw

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, vitamin B3, and choline, while green bean raw has more vitamin A.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • 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 Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Beans, snap, green, raw.

Infographic

Beef tenderloin vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +311.1%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +1442.9%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +308.7%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +494.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +312.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg
~equal in Vitamin B5 ~0.225mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Green bean raw DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 1.83g 44%
Saturated fat 9.72g 0.05g 44%
Selenium 22.9µg 0.6µg 41%
Fats 24.6g 0.22g 38%
Vitamin K 43µg 36%
Zinc 4.03mg 0.24mg 34%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.01g 26%
Iron 3.11mg 1.03mg 26%
Phosphorus 203mg 38mg 24%
Calories 324kcal 31kcal 15%
Vitamin C 0mg 12.2mg 14%
Choline 91mg 15.3mg 14%
Vitamin B3 3mg 0.734mg 14%
Vitamin B2 0.26mg 0.104mg 12%
Fiber 0g 2.7g 11%
Manganese 0.014mg 0.216mg 9%
Vitamin B6 0.25mg 0.141mg 8%
Folate 8µg 33µg 6%
Polyunsaturated fat 1g 0.113g 6%
Copper 0.123mg 0.069mg 6%
Potassium 331mg 211mg 4%
Vitamin A 0µg 35µg 4%
Calcium 9mg 37mg 3%
Vitamin E 0.41mg 3%
Fructose 1.39g 2%
Sodium 57mg 6mg 2%
Carbs 0g 6.97g 2%
Vitamin B5 0.25mg 0.225mg 1%
Vitamin B1 0.09mg 0.082mg 1%
Magnesium 22mg 25mg 1%
Net carbs 0g 4.27g N/A
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.268mg 0.019mg 0%
Threonine 1.044mg 0.079mg 0%
Isoleucine 1.075mg 0.066mg 0%
Leucine 1.889mg 0.112mg 0%
Lysine 1.989mg 0.088mg 0%
Methionine 0.612mg 0.022mg 0%
Phenylalanine 0.933mg 0.067mg 0%
Valine 1.163mg 0.09mg 0%
Histidine 0.818mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +1206%
Contains more FatsFats +11081.8%
Contains more OtherOther +374.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +86.7%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +102600%
Contains more Poly. FatPolyunsaturated fat +785%
Contains less Sat. FatSaturated fat -99.5%

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