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  6. Beef tenderloin vs. Garlic

Beef tenderloin vs. Garlic — In-Depth Nutrition Comparison

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The main differences between beef tenderloin and garlic

  • Beef tenderloin is richer in vitamin B12, zinc, and iron, yet garlic is richer in vitamin B6, manganese, vitamin C, copper, and calcium.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Beef tenderloin has a lower glycemic index than garlic.

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

Infographic

Beef tenderloin vs Garlic 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%
Garlic
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more IronIron +82.9%
Contains more ZincZinc +247.4%
Contains more PhosphorusPhosphorus +32.7%
Contains more SeleniumSelenium +61.3%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +1911.1%
Contains more PotassiumPotassium +21.1%
Contains more CopperCopper +143.1%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +11842.9%

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%
Garlic
Garlic
6
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +328.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +292.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B6Vitamin B6 +394%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Garlic DV% diff.
Vitamin B12 2.46µg 0µg 103%
Vitamin B6 0.25mg 1.235mg 76%
Manganese 0.014mg 1.672mg 72%
Saturated fat 9.72g 0.089g 44%
Fats 24.6g 0.5g 37%
Vitamin C 0mg 31.2mg 35%
Protein 23.9g 6.36g 35%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.011g 26%
Zinc 4.03mg 1.16mg 26%
Copper 0.123mg 0.299mg 20%
Iron 3.11mg 1.7mg 18%
Calcium 9mg 181mg 17%
Selenium 22.9µg 14.2µg 16%
Vitamin B3 3mg 0.7mg 14%
Choline 91mg 23.2mg 12%
Vitamin B2 0.26mg 0.11mg 12%
Carbs 0g 33.06g 11%
Calories 324kcal 149kcal 9%
Vitamin B1 0.09mg 0.2mg 9%
Fiber 0g 2.1g 8%
Phosphorus 203mg 153mg 7%
Vitamin B5 0.25mg 0.596mg 7%
Polyunsaturated fat 1g 0.249g 5%
Sodium 57mg 17mg 2%
Potassium 331mg 401mg 2%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Folate 8µg 3µg 1%
Magnesium 22mg 25mg 1%
Net carbs 0g 30.96g N/A
Sugar 0g 1g N/A
Tryptophan 0.268mg 0.066mg 0%
Threonine 1.044mg 0.157mg 0%
Isoleucine 1.075mg 0.217mg 0%
Leucine 1.889mg 0.308mg 0%
Lysine 1.989mg 0.273mg 0%
Methionine 0.612mg 0.076mg 0%
Phenylalanine 0.933mg 0.183mg 0%
Valine 1.163mg 0.291mg 0%
Histidine 0.818mg 0.113mg 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +275.8%
Contains more FatsFats +4820%
Contains more OtherOther +108.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.1%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +93263.6%
Contains more Poly. FatPolyunsaturated fat +301.6%
Contains less Sat. FatSaturated fat -99.1%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.