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  6. Beef tenderloin vs. Mango

Beef tenderloin vs. Mango — In-Depth Nutrition Comparison

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A recap on differences between beef tenderloin and mango

  • Beef tenderloin is higher in vitamin B12, selenium, iron, zinc, phosphorus, and vitamin B2, yet mango is higher in vitamin C and vitamin A.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than mango.
  • The glycemic index of beef tenderloin 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 Mangos, raw.

Infographic

Beef tenderloin vs Mango 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%
Mango
Mango
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +97%
Contains more IronIron +1843.8%
Contains more ZincZinc +4377.8%
Contains more PhosphorusPhosphorus +1350%
Contains more SeleniumSelenium +3716.7%
Contains more CalciumCalcium +22.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +350%
~equal in Copper ~0.111mg

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%
Mango
Mango
5
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B3Vitamin B3 +348.4%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin B6Vitamin B6 +110.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1097.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +437.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Mango DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 0.82g 46%
Saturated fat 9.72g 0.092g 44%
Selenium 22.9µg 0.6µg 41%
Vitamin C 0mg 36.4mg 40%
Fats 24.6g 0.38g 37%
Iron 3.11mg 0.16mg 37%
Zinc 4.03mg 0.09mg 36%
Cholesterol 85mg 0mg 28%
Phosphorus 203mg 14mg 27%
Monounsaturated fat 10.27g 0.14g 25%
Vitamin B2 0.26mg 0.038mg 17%
Choline 91mg 7.6mg 15%
Vitamin B3 3mg 0.669mg 15%
Calories 324kcal 60kcal 13%
Vitamin B6 0.25mg 0.119mg 10%
Folate 8µg 43µg 9%
Polyunsaturated fat 1g 0.071g 6%
Fructose 4.68g 6%
Vitamin A 0µg 54µg 6%
Fiber 0g 1.6g 6%
Vitamin E 0.9mg 6%
Vitamin B1 0.09mg 0.028mg 5%
Potassium 331mg 168mg 5%
Carbs 0g 14.98g 5%
Vitamin K 4.2µg 4%
Magnesium 22mg 10mg 3%
Manganese 0.014mg 0.063mg 2%
Sodium 57mg 1mg 2%
Vitamin B5 0.25mg 0.197mg 1%
Copper 0.123mg 0.111mg 1%
Net carbs 0g 13.38g N/A
Calcium 9mg 11mg 0%
Sugar 0g 13.66g N/A
Tryptophan 0.268mg 0.013mg 0%
Threonine 1.044mg 0.031mg 0%
Isoleucine 1.075mg 0.029mg 0%
Leucine 1.889mg 0.05mg 0%
Lysine 1.989mg 0.066mg 0%
Methionine 0.612mg 0.008mg 0%
Phenylalanine 0.933mg 0.027mg 0%
Valine 1.163mg 0.042mg 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
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +2814.6%
Contains more FatsFats +6373.7%
Contains more OtherOther +769.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +72.5%

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
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +7235.7%
Contains more Poly. FatPolyunsaturated fat +1308.5%
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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.