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  6. Beef tenderloin vs. Corn raw

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

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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

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

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%

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.