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Beef tenderloin vs. Black gram — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and black gram

  • Beef tenderloin has more vitamin B12 and selenium; however, black gram has more copper, fiber, manganese, magnesium, iron, and folate.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Black gram 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 Mungo beans, mature seeds, raw.

Infographic

Beef tenderloin vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more ZincZinc +20.3%
Contains more SeleniumSelenium +179.3%
Contains more MagnesiumMagnesium +1113.6%
Contains more CalciumCalcium +1433.3%
Contains more PotassiumPotassium +197%
Contains more IronIron +143.4%
Contains more CopperCopper +697.6%
Contains more PhosphorusPhosphorus +86.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +10807.1%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +203.3%
Contains more Vitamin B5Vitamin B5 +262.4%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more FolateFolate +2600%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.254mg
~equal in Vitamin K ~µg

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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +1400%
Contains more WaterWater +347.9%
Contains more CarbsCarbs +∞%
~equal in Protein ~25.21g
~equal in Other ~3.36g

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +11982.4%
Contains less Sat. FatSaturated fat -98.8%
~equal in Polyunsaturated fat ~1.071g

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 Black gram
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Black gram DV% diff.
Vitamin B12 2.46µg 0µg 103%
Copper 0.123mg 0.981mg 95%
Fiber 0g 18.3g 73%
Manganese 0.014mg 1.527mg 66%
Magnesium 22mg 267mg 58%
Iron 3.11mg 7.57mg 56%
Folate 8µg 216µg 52%
Saturated fat 9.72g 0.114g 44%
Fats 24.6g 1.64g 35%
Cholesterol 85mg 0mg 28%
Selenium 22.9µg 8.2µg 27%
Monounsaturated fat 10.27g 0.085g 25%
Phosphorus 203mg 379mg 25%
Carbs 0g 58.99g 20%
Potassium 331mg 983mg 19%
Choline 91mg 17%
Vitamin B1 0.09mg 0.273mg 15%
Calcium 9mg 138mg 13%
Vitamin B5 0.25mg 0.906mg 13%
Vitamin B3 3mg 1.447mg 10%
Zinc 4.03mg 3.35mg 6%
Protein 23.9g 25.21g 3%
Vitamin B6 0.25mg 0.281mg 2%
Sodium 57mg 38mg 1%
Calories 324kcal 341kcal 1%
Net carbs 0g 40.69g N/A
Vitamin A 0µg 1µg 0%
Vitamin B2 0.26mg 0.254mg 0%
Polyunsaturated fat 1g 1.071g 0%
Tryptophan 0.268mg 0.263mg 0%
Threonine 1.044mg 0.875mg 0%
Isoleucine 1.075mg 1.287mg 0%
Leucine 1.889mg 2.089mg 0%
Lysine 1.989mg 1.674mg 0%
Methionine 0.612mg 0.367mg 0%
Phenylalanine 0.933mg 1.473mg 0%
Valine 1.163mg 1.416mg 0%
Histidine 0.818mg 0.706mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Black gram
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Black gram
Minerals Daily Need Coverage Score
54%
Beef tenderloin
143%
Black gram

Comparison summary

Which food is lower in Cholesterol?
Black gram
Black gram is lower in Cholesterol (difference - 85mg)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Black gram
Black gram contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Black gram
Black gram is lower in Saturated fat (difference - 9.606g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 43)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.