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  6. Beef tenderloin vs. Asparagus

Beef tenderloin vs. Asparagus — In-Depth Nutrition Comparison

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Significant differences between beef tenderloin and asparagus

  • Beef tenderloin has more vitamin B12, selenium, zinc, phosphorus, choline, vitamin B3, and vitamin B6; however, asparagus is richer in vitamin A.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than asparagus.
  • Asparagus has a higher glycemic index. The glycemic index of asparagus is 32, 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 Asparagus, raw.

Infographic

Beef tenderloin vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +63.9%
Contains more IronIron +45.3%
Contains more ZincZinc +646.3%
Contains more PhosphorusPhosphorus +290.4%
Contains more SeleniumSelenium +895.7%
Contains more CalciumCalcium +166.7%
Contains more CopperCopper +53.7%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +1028.6%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B2Vitamin B2 +84.4%
Contains more Vitamin B3Vitamin B3 +206.7%
Contains more Vitamin B6Vitamin B6 +174.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +468.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +58.9%
Contains more FolateFolate +550%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.274mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Asparagus DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.04g 44%
Protein 23.9g 2.2g 43%
Fats 24.6g 0.12g 38%
Selenium 22.9µg 2.3µg 37%
Vitamin K 41.6µg 35%
Zinc 4.03mg 0.54mg 32%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0g 26%
Phosphorus 203mg 52mg 22%
Calories 324kcal 20kcal 15%
Choline 91mg 16mg 14%
Vitamin B3 3mg 0.978mg 13%
Iron 3.11mg 2.14mg 12%
Vitamin B6 0.25mg 0.091mg 12%
Folate 8µg 52µg 11%
Vitamin B2 0.26mg 0.141mg 9%
Fiber 0g 2.1g 8%
Vitamin E 1.13mg 8%
Copper 0.123mg 0.189mg 7%
Manganese 0.014mg 0.158mg 6%
Polyunsaturated fat 1g 0.05g 6%
Vitamin C 0mg 5.6mg 6%
Vitamin B1 0.09mg 0.143mg 4%
Vitamin A 0µg 38µg 4%
Potassium 331mg 202mg 4%
Sodium 57mg 2mg 2%
Calcium 9mg 24mg 2%
Magnesium 22mg 14mg 2%
Fructose 1g 1%
Carbs 0g 3.88g 1%
Net carbs 0g 1.78g N/A
Sugar 0g 1.88g N/A
Vitamin B5 0.25mg 0.274mg 0%
Tryptophan 0.268mg 0.027mg 0%
Threonine 1.044mg 0.084mg 0%
Isoleucine 1.075mg 0.075mg 0%
Leucine 1.889mg 0.128mg 0%
Lysine 1.989mg 0.104mg 0%
Methionine 0.612mg 0.031mg 0%
Phenylalanine 0.933mg 0.075mg 0%
Valine 1.163mg 0.115mg 0%
Histidine 0.818mg 0.049mg 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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +986.4%
Contains more FatsFats +20400%
Contains more OtherOther +439.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +92.7%

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% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1900%
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.