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  6. Beef tenderloin vs. Cauliflower

Beef tenderloin vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between beef tenderloin and cauliflower

  • Beef tenderloin is richer in vitamin B12, selenium, zinc, iron, phosphorus, vitamin B3, and vitamin B2, yet cauliflower is richer in vitamin C.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.

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

Infographic

Beef tenderloin vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +640.5%
Contains more CopperCopper +215.4%
Contains more ZincZinc +1392.6%
Contains more PhosphorusPhosphorus +361.4%
Contains more SeleniumSelenium +3716.7%
Contains more CalciumCalcium +144.4%
Contains less SodiumSodium -47.4%
Contains more ManganeseManganese +1007.1%
~equal in Potassium ~299mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +491.7%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +105.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +166.8%
Contains more FolateFolate +612.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Cauliflower DV% diff.
Vitamin B12 2.46µg 0µg 103%
Vitamin C 0mg 48.2mg 54%
Saturated fat 9.72g 0.13g 44%
Protein 23.9g 1.92g 44%
Selenium 22.9µg 0.6µg 41%
Fats 24.6g 0.28g 37%
Zinc 4.03mg 0.27mg 34%
Iron 3.11mg 0.42mg 34%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.034g 26%
Phosphorus 203mg 44mg 23%
Vitamin B3 3mg 0.507mg 16%
Vitamin B2 0.26mg 0.06mg 15%
Calories 324kcal 25kcal 15%
Vitamin K 15.5µg 13%
Folate 8µg 57µg 12%
Copper 0.123mg 0.039mg 9%
Fiber 0g 2g 8%
Choline 91mg 44.3mg 8%
Vitamin B5 0.25mg 0.667mg 8%
Polyunsaturated fat 1g 0.031g 6%
Manganese 0.014mg 0.155mg 6%
Vitamin B6 0.25mg 0.184mg 5%
Vitamin B1 0.09mg 0.05mg 3%
Carbs 0g 4.97g 2%
Magnesium 22mg 15mg 2%
Fructose 0.97g 1%
Potassium 331mg 299mg 1%
Vitamin E 0.08mg 1%
Sodium 57mg 30mg 1%
Calcium 9mg 22mg 1%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Tryptophan 0.268mg 0.02mg 0%
Threonine 1.044mg 0.076mg 0%
Isoleucine 1.075mg 0.071mg 0%
Leucine 1.889mg 0.106mg 0%
Lysine 1.989mg 0.217mg 0%
Methionine 0.612mg 0.02mg 0%
Phenylalanine 0.933mg 0.065mg 0%
Valine 1.163mg 0.125mg 0%
Histidine 0.818mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1144.8%
Contains more FatsFats +8685.7%
Contains more OtherOther +311.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +90.3%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +30105.9%
Contains more Poly. FatPolyunsaturated fat +3125.8%
Contains less Sat. FatSaturated fat -98.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.