Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef tenderloin
  5. Compare
  6. Beef tenderloin vs. Lupin Bean Raw

Beef tenderloin vs. Lupin Bean Raw — In-Depth Nutrition Comparison

Compare

A recap on differences between beef tenderloin and lupin Bean Raw

  • Beef tenderloin is higher in vitamin B12, yet lupin Bean Raw is higher in manganese, copper, folate, fiber, vitamin B1, magnesium, and phosphorus.
  • Lupin Bean Raw covers your daily manganese needs 103% more than beef tenderloin.
  • The amount of cholesterol in lupin Bean Raw 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 Lupins, mature seeds, raw.

Infographic

Beef tenderloin vs Lupin Bean 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +179.3%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +1855.6%
Contains more PotassiumPotassium +206%
Contains more IronIron +40.2%
Contains more CopperCopper +730.9%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -73.7%
Contains more ManganeseManganese +16914.3%

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +611.1%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +42.8%
Contains more FolateFolate +4337.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Lupin Bean Raw DV% diff.
Vitamin B12 2.46µg 0µg 103%
Manganese 0.014mg 2.382mg 103%
Copper 0.123mg 1.022mg 100%
Folate 8µg 355µg 87%
Fiber 0g 18.9g 76%
Vitamin B1 0.09mg 0.64mg 46%
Magnesium 22mg 198mg 42%
Saturated fat 9.72g 1.156g 39%
Phosphorus 203mg 440mg 34%
Cholesterol 85mg 0mg 28%
Selenium 22.9µg 8.2µg 27%
Protein 23.9g 36.17g 25%
Fats 24.6g 9.74g 23%
Potassium 331mg 1013mg 20%
Choline 91mg 17%
Calcium 9mg 176mg 17%
Monounsaturated fat 10.27g 3.94g 16%
Iron 3.11mg 4.36mg 16%
Carbs 0g 40.37g 13%
Polyunsaturated fat 1g 2.439g 10%
Vitamin B5 0.25mg 0.75mg 10%
Vitamin B6 0.25mg 0.357mg 8%
Zinc 4.03mg 4.75mg 7%
Vitamin B3 3mg 2.19mg 5%
Vitamin C 0mg 4.8mg 5%
Vitamin B2 0.26mg 0.22mg 3%
Calories 324kcal 371kcal 2%
Sodium 57mg 15mg 2%
Net carbs 0g 21.47g N/A
Tryptophan 0.268mg 0.289mg 0%
Threonine 1.044mg 1.331mg 0%
Isoleucine 1.075mg 1.615mg 0%
Leucine 1.889mg 2.743mg 0%
Lysine 1.989mg 1.933mg 0%
Methionine 0.612mg 0.255mg 0%
Phenylalanine 0.933mg 1.435mg 0%
Valine 1.163mg 1.51mg 0%
Histidine 0.818mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +152.6%
Contains more WaterWater +363.3%
Contains more ProteinProtein +51.3%
Contains more CarbsCarbs +∞%
~equal in Other ~3.28g

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +160.7%
Contains less Sat. FatSaturated fat -88.1%
Contains more Poly. FatPolyunsaturated fat +143.9%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.