Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

What are the main differences between beef tenderloin and corn raw?

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, vitamin B2, choline, and vitamin B6 than corn raw.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Corn raw has a higher glycemic index (52) than beef tenderloin (0).

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Corn, sweet, yellow, raw types in this comparison.

Infographic

Beef tenderloin vs Corn 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +22.6%
Contains more IronIron +498.1%
Contains more CopperCopper +127.8%
Contains more ZincZinc +776.1%
Contains more PhosphorusPhosphorus +128.1%
Contains more SeleniumSelenium +3716.7%
Contains more MagnesiumMagnesium +68.2%
Contains less SodiumSodium -73.7%
Contains more ManganeseManganese +1064.3%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin B2Vitamin B2 +372.7%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +295.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +72.2%
Contains more Vitamin B5Vitamin B5 +186.8%
Contains more FolateFolate +425%
~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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +630.9%
Contains more FatsFats +1722.2%
Contains more OtherOther +396.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.2%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +2277.3%
Contains more Poly. FatPolyunsaturated fat +105.3%
Contains less Sat. FatSaturated fat -96.7%

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 Corn raw
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Corn raw DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.325g 43%
Protein 23.9g 3.27g 41%
Selenium 22.9µg 0.6µg 41%
Fats 24.6g 1.35g 36%
Zinc 4.03mg 0.46mg 32%
Iron 3.11mg 0.52mg 32%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.432g 25%
Vitamin B2 0.26mg 0.055mg 16%
Phosphorus 203mg 89mg 16%
Choline 91mg 23mg 12%
Vitamin B6 0.25mg 0.093mg 12%
Calories 324kcal 86kcal 12%
Folate 8µg 42µg 9%
Vitamin B5 0.25mg 0.717mg 9%
Copper 0.123mg 0.054mg 8%
Vitamin B3 3mg 1.77mg 8%
Fiber 0g 2g 8%
Vitamin C 0mg 6.8mg 8%
Carbs 0g 18.7g 6%
Manganese 0.014mg 0.163mg 6%
Vitamin B1 0.09mg 0.155mg 5%
Magnesium 22mg 37mg 4%
Polyunsaturated fat 1g 0.487g 3%
Sodium 57mg 15mg 2%
Potassium 331mg 270mg 2%
Fructose 1.94g 2%
Starch 5.7g 2%
Calcium 9mg 2mg 1%
Vitamin A 0µg 9µg 1%
Net carbs 0g 16.7g N/A
Sugar 0g 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.268mg 0.023mg 0%
Threonine 1.044mg 0.129mg 0%
Isoleucine 1.075mg 0.129mg 0%
Leucine 1.889mg 0.348mg 0%
Lysine 1.989mg 0.137mg 0%
Methionine 0.612mg 0.067mg 0%
Phenylalanine 0.933mg 0.15mg 0%
Valine 1.163mg 0.185mg 0%
Histidine 0.818mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

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

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
17%
Corn raw
Minerals Daily Need Coverage Score
54%
Beef tenderloin
17%
Corn raw

Comparison summary

Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 9.395g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 52)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1.2)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.