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  6. Beef tenderloin vs. Brazil nut

Beef tenderloin vs. Brazil nut — In-Depth Nutrition Comparison

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What are the differences between beef tenderloin and brazil nut?

  • Beef tenderloin is higher in vitamin B12; however, brazil nut is richer in selenium, copper, magnesium, phosphorus, manganese, vitamin B1, and fiber.
  • Brazil nut's daily need coverage for selenium is 3444% more.
  • Brazil nut has less cholesterol.

We used Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Nuts, brazilnuts, dried, unblanched types in this article.

Infographic

Beef tenderloin vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +28%
Contains more MagnesiumMagnesium +1609.1%
Contains more CalciumCalcium +1677.8%
Contains more PotassiumPotassium +99.1%
Contains more CopperCopper +1317.1%
Contains more PhosphorusPhosphorus +257.1%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +8635.7%
Contains more SeleniumSelenium +8271.2%
~equal in Zinc ~4.06mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin B2Vitamin B2 +642.9%
Contains more Vitamin B3Vitamin B3 +916.9%
Contains more Vitamin B5Vitamin B5 +35.9%
Contains more Vitamin B6Vitamin B6 +147.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +216%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +585.6%
Contains more FolateFolate +175%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Brazil nut DV% diff.
Selenium 22.9µg 1917µg 3444%
Copper 0.123mg 1.743mg 180%
Polyunsaturated fat 1g 24.399g 156%
Vitamin B12 2.46µg 0µg 103%
Magnesium 22mg 376mg 84%
Phosphorus 203mg 725mg 75%
Fats 24.6g 67.1g 65%
Manganese 0.014mg 1.223mg 53%
Vitamin B1 0.09mg 0.617mg 44%
Vitamin E 5.65mg 38%
Monounsaturated fat 10.27g 23.879g 34%
Fiber 0g 7.5g 30%
Saturated fat 9.72g 16.134g 29%
Cholesterol 85mg 0mg 28%
Protein 23.9g 14.32g 19%
Vitamin B3 3mg 0.295mg 17%
Calories 324kcal 659kcal 17%
Vitamin B2 0.26mg 0.035mg 17%
Calcium 9mg 160mg 15%
Choline 91mg 28.8mg 11%
Vitamin B6 0.25mg 0.101mg 11%
Potassium 331mg 659mg 10%
Iron 3.11mg 2.43mg 9%
Carbs 0g 11.74g 4%
Folate 8µg 22µg 4%
Sodium 57mg 3mg 2%
Vitamin C 0mg 0.7mg 1%
Vitamin B5 0.25mg 0.184mg 1%
Net carbs 0g 4.24g N/A
Sugar 0g 2.33g N/A
Zinc 4.03mg 4.06mg 0%
Starch 0.25g 0%
Tryptophan 0.268mg 0.135mg 0%
Threonine 1.044mg 0.365mg 0%
Isoleucine 1.075mg 0.518mg 0%
Leucine 1.889mg 1.19mg 0%
Lysine 1.989mg 0.49mg 0%
Methionine 0.612mg 1.124mg 0%
Phenylalanine 0.933mg 0.639mg 0%
Valine 1.163mg 0.76mg 0%
Histidine 0.818mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +66.9%
Contains more WaterWater +1314.3%
Contains more FatsFats +172.8%
Contains more CarbsCarbs +∞%
~equal in Other ~3.42g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -39.8%
Contains more Mono. FatMonounsaturated fat +132.5%
Contains more Poly. FatPolyunsaturated fat +2339.9%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.