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  6. Beef tenderloin vs. Chickpea raw

Beef tenderloin vs. Chickpea raw — In-Depth Nutrition Comparison

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A recap on differences between beef tenderloin and chickpea raw

  • Beef tenderloin is higher in vitamin B12 and selenium, yet chickpea raw is higher in manganese, folate, copper, fiber, vitamin B1, and vitamin B5.
  • Chickpea raw covers your daily manganese needs 926% more than beef tenderloin.
  • The amount of cholesterol in chickpea raw is lower.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Beef tenderloin vs Chickpea 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more ZincZinc +46%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +116.9%
Contains more IronIron +38.6%
Contains more CopperCopper +433.3%
Contains more PhosphorusPhosphorus +24.1%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +152085.7%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B5Vitamin B5 +535.2%
Contains more Vitamin B6Vitamin B6 +114%
Contains more FolateFolate +6862.5%
~equal in Vitamin D ~0µg
~equal in Choline ~99.3mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Chickpea raw DV% diff.
Manganese 0.014mg 21.306mg 926%
Folate 8µg 557µg 137%
Vitamin B12 2.46µg 0µg 103%
Copper 0.123mg 0.656mg 59%
Fiber 0g 12.2g 49%
Selenium 22.9µg 0µg 42%
Saturated fat 9.72g 0.603g 41%
Vitamin B1 0.09mg 0.477mg 32%
Fats 24.6g 6.04g 29%
Cholesterol 85mg 0mg 28%
Vitamin B5 0.25mg 1.588mg 27%
Vitamin B6 0.25mg 0.535mg 22%
Monounsaturated fat 10.27g 1.377g 22%
Carbs 0g 62.95g 21%
Iron 3.11mg 4.31mg 15%
Magnesium 22mg 79mg 14%
Polyunsaturated fat 1g 2.731g 12%
Zinc 4.03mg 2.76mg 12%
Potassium 331mg 718mg 11%
Vitamin B3 3mg 1.541mg 9%
Vitamin K 9µg 8%
Protein 23.9g 20.47g 7%
Phosphorus 203mg 252mg 7%
Vitamin E 0.82mg 5%
Calcium 9mg 57mg 5%
Vitamin C 0mg 4mg 4%
Vitamin B2 0.26mg 0.212mg 4%
Calories 324kcal 378kcal 3%
Choline 91mg 99.3mg 2%
Sodium 57mg 24mg 1%
Net carbs 0g 50.75g N/A
Sugar 0g 10.7g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.268mg 0.2mg 0%
Threonine 1.044mg 0.766mg 0%
Isoleucine 1.075mg 0.882mg 0%
Leucine 1.889mg 1.465mg 0%
Lysine 1.989mg 1.377mg 0%
Methionine 0.612mg 0.27mg 0%
Phenylalanine 0.933mg 1.103mg 0%
Valine 1.163mg 0.865mg 0%
Histidine 0.818mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more ProteinProtein +16.8%
Contains more FatsFats +307.3%
Contains more WaterWater +529.8%
Contains more CarbsCarbs +∞%
~equal in Other ~2.86g

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +645.8%
Contains less Sat. FatSaturated fat -93.8%
Contains more Poly. FatPolyunsaturated fat +173.1%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.