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Beef tenderloin vs. Fortune cookie — In-Depth Nutrition Comparison

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Significant differences between beef tenderloin and fortune cookie

  • Beef tenderloin has more vitamin B12, selenium, zinc, phosphorus, iron, vitamin B6, and choline; however, fortune cookie is richer in folate.
  • Beef tenderloin covers your daily vitamin B12 needs 102% more than fortune cookie.
  • Fortune cookie has 43 times less cholesterol than beef tenderloin. Beef tenderloin has 85mg of cholesterol, while fortune cookie has 2mg.
  • Fortune cookie has a higher glycemic index. The glycemic index of fortune cookie is 77, while the glycemic index of beef tenderloin is 0.

Specific food types used in this comparison are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Cookies, fortune.

Infographic

Beef tenderloin vs Fortune cookie 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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +214.3%
Contains more PotassiumPotassium +707.3%
Contains more IronIron +116%
Contains more CopperCopper +105%
Contains more ZincZinc +2270.6%
Contains more PhosphorusPhosphorus +480%
Contains more SeleniumSelenium +689.7%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -45.6%
Contains more ManganeseManganese +1257.1%

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% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin B6Vitamin B6 +1823.1%
Contains more Vitamin B12Vitamin B12 +24500%
Contains more CholineCholine +1416.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +102.2%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more FolateFolate +725%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
4% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more ProteinProtein +469%
Contains more FatsFats +811.1%
Contains more WaterWater +504.6%
Contains more OtherOther +184.5%
Contains more CarbsCarbs +∞%

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
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated fat +663.6%
Contains more Poly. FatPolyunsaturated fat +114.6%
Contains less Sat. FatSaturated fat -93.1%

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 Fortune cookie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Fortune cookie DV% diff.
Vitamin B12 2.46µg 0.01µg 102%
Saturated fat 9.72g 0.669g 41%
Protein 23.9g 4.2g 39%
Selenium 22.9µg 2.9µg 36%
Zinc 4.03mg 0.17mg 35%
Fats 24.6g 2.7g 34%
Carbs 0g 84g 28%
Cholesterol 85mg 2mg 28%
Phosphorus 203mg 35mg 24%
Monounsaturated fat 10.27g 1.345g 22%
Iron 3.11mg 1.44mg 21%
Vitamin B6 0.25mg 0.013mg 18%
Choline 91mg 6mg 15%
Folate 8µg 66µg 15%
Vitamin B2 0.26mg 0.13mg 10%
Potassium 331mg 41mg 9%
Manganese 0.014mg 0.19mg 8%
Vitamin B1 0.09mg 0.182mg 8%
Vitamin B3 3mg 1.84mg 7%
Copper 0.123mg 0.06mg 7%
Fiber 0g 1.6g 6%
Magnesium 22mg 7mg 4%
Polyunsaturated fat 1g 0.466g 4%
Calories 324kcal 378kcal 3%
Vitamin B5 0.25mg 0.297mg 1%
Vitamin K 1.1µg 1%
Sodium 57mg 31mg 1%
Net carbs 0g 82.4g N/A
Calcium 9mg 12mg 0%
Sugar 0g 45.42g N/A
Vitamin E 0.03mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.268mg 0.061mg 0%
Threonine 1.044mg 0.123mg 0%
Isoleucine 1.075mg 0.165mg 0%
Leucine 1.889mg 0.295mg 0%
Lysine 1.989mg 0.157mg 0%
Methionine 0.612mg 0.076mg 0%
Phenylalanine 0.933mg 0.203mg 0%
Valine 1.163mg 0.192mg 0%
Histidine 0.818mg 0.088mg 0%
Omega-3 - DHA 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Fortune cookie
Minerals Daily Need Coverage Score
54%
Beef tenderloin
15%
Fortune cookie

Comparison summary

Which food is lower in Cholesterol?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 83mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 9.051g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.