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  6. Beef tenderloin vs. Broccoli

Beef tenderloin vs. Broccoli — In-Depth Nutrition Comparison

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How are beef tenderloin and broccoli different?

  • Beef tenderloin is higher in vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B3; however, broccoli is richer in vitamin C and folate.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Beef tenderloin has a lower glycemic index (0) than broccoli (32).

Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Broccoli, raw are the varieties used in this article.

Infographic

Beef tenderloin vs Broccoli infographic
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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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more IronIron +326%
Contains more CopperCopper +151%
Contains more ZincZinc +882.9%
Contains more PhosphorusPhosphorus +207.6%
Contains more SeleniumSelenium +816%
Contains more CalciumCalcium +422.2%
Contains less SodiumSodium -42.1%
Contains more ManganeseManganese +1400%
~equal in Magnesium ~21mg
~equal in Potassium ~316mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +369.5%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +386.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +129.2%
Contains more FolateFolate +687.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Broccoli DV% diff.
Vitamin B12 2.46µg 0µg 103%
Vitamin C 0mg 89.2mg 99%
Vitamin K 101.6µg 85%
Saturated fat 9.72g 0.039g 44%
Protein 23.9g 2.82g 42%
Selenium 22.9µg 2.5µg 37%
Fats 24.6g 0.37g 37%
Zinc 4.03mg 0.41mg 33%
Iron 3.11mg 0.73mg 30%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.011g 26%
Phosphorus 203mg 66mg 20%
Calories 324kcal 34kcal 15%
Vitamin B3 3mg 0.639mg 15%
Folate 8µg 63µg 14%
Choline 91mg 18.7mg 13%
Vitamin B2 0.26mg 0.117mg 11%
Fiber 0g 2.6g 10%
Manganese 0.014mg 0.21mg 9%
Copper 0.123mg 0.049mg 8%
Polyunsaturated fat 1g 0.038g 6%
Vitamin B5 0.25mg 0.573mg 6%
Vitamin B6 0.25mg 0.175mg 6%
Vitamin E 0.78mg 5%
Calcium 9mg 47mg 4%
Vitamin A 0µg 31µg 3%
Vitamin B1 0.09mg 0.071mg 2%
Carbs 0g 6.64g 2%
Sodium 57mg 33mg 1%
Fructose 0.68g 1%
Net carbs 0g 4.04g N/A
Magnesium 22mg 21mg 0%
Potassium 331mg 316mg 0%
Sugar 0g 1.7g N/A
Tryptophan 0.268mg 0.033mg 0%
Threonine 1.044mg 0.088mg 0%
Isoleucine 1.075mg 0.079mg 0%
Leucine 1.889mg 0.129mg 0%
Lysine 1.989mg 0.135mg 0%
Methionine 0.612mg 0.038mg 0%
Phenylalanine 0.933mg 0.117mg 0%
Valine 1.163mg 0.125mg 0%
Histidine 0.818mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +747.5%
Contains more FatsFats +6548.6%
Contains more OtherOther +259.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +84.6%

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +93263.6%
Contains more Poly. FatPolyunsaturated fat +2531.6%
Contains less Sat. FatSaturated fat -99.6%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.