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  6. Beef tenderloin vs. Jícama raw

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

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Important differences between beef tenderloin and jícama raw

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B2; however, jícama raw has more vitamin C and fiber.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Jícama raw has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Yambean (jicama), raw.

Infographic

Beef tenderloin vs Jícama raw 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 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +120.7%
Contains more IronIron +418.3%
Contains more CopperCopper +156.3%
Contains more ZincZinc +2418.8%
Contains more PhosphorusPhosphorus +1027.8%
Contains more SeleniumSelenium +3171.4%
Contains more CalciumCalcium +33.3%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +328.6%

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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +796.6%
Contains more Vitamin B3Vitamin B3 +1400%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +495.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +569.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Jícama raw DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 0.72g 46%
Saturated fat 9.72g 0.021g 44%
Selenium 22.9µg 0.7µg 40%
Fats 24.6g 0.09g 38%
Zinc 4.03mg 0.16mg 35%
Iron 3.11mg 0.6mg 31%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.005g 26%
Phosphorus 203mg 18mg 26%
Vitamin C 0mg 20.2mg 22%
Fiber 0g 4.9g 20%
Vitamin B3 3mg 0.2mg 18%
Vitamin B2 0.26mg 0.029mg 18%
Vitamin B6 0.25mg 0.042mg 16%
Choline 91mg 13.6mg 14%
Calories 324kcal 38kcal 14%
Copper 0.123mg 0.048mg 8%
Polyunsaturated fat 1g 0.043g 6%
Vitamin B1 0.09mg 0.02mg 6%
Potassium 331mg 150mg 5%
Carbs 0g 8.82g 3%
Vitamin E 0.46mg 3%
Magnesium 22mg 12mg 2%
Manganese 0.014mg 0.06mg 2%
Vitamin B5 0.25mg 0.135mg 2%
Sodium 57mg 4mg 2%
Folate 8µg 12µg 1%
Net carbs 0g 3.92g N/A
Calcium 9mg 12mg 0%
Sugar 0g 1.8g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.268mg 0%
Threonine 1.044mg 0.018mg 0%
Isoleucine 1.075mg 0.016mg 0%
Leucine 1.889mg 0.025mg 0%
Lysine 1.989mg 0.026mg 0%
Methionine 0.612mg 0.007mg 0%
Phenylalanine 0.933mg 0.017mg 0%
Valine 1.163mg 0.022mg 0%
Histidine 0.818mg 0.019mg 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
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 g
Contains more ProteinProtein +3219.4%
Contains more FatsFats +27233.3%
Contains more OtherOther +943.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +86.2%

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
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +205300%
Contains more Poly. FatPolyunsaturated fat +2225.6%
Contains less Sat. FatSaturated fat -99.8%

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. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.