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  6. Beef tenderloin vs. Bran raw

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

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Important differences between beef tenderloin and bran raw

  • Beef tenderloin has more vitamin B12; however, bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, selenium, copper, and iron.
  • Bran raw's daily need coverage for manganese is 244% more.
  • Bran raw is lower in saturated fat.
  • Bran raw has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Oat bran, raw.

Infographic

Beef tenderloin vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more ZincZinc +29.6%
Contains more MagnesiumMagnesium +968.2%
Contains more CalciumCalcium +544.4%
Contains more PotassiumPotassium +71%
Contains more IronIron +74%
Contains more CopperCopper +227.6%
Contains more PhosphorusPhosphorus +261.6%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +40114.3%
Contains more SeleniumSelenium +97.4%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +221.2%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +182.6%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B5Vitamin B5 +497.6%
Contains more FolateFolate +550%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Bran raw DV% diff.
Manganese 0.014mg 5.63mg 244%
Vitamin B12 2.46µg 0µg 103%
Vitamin B1 0.09mg 1.17mg 90%
Phosphorus 203mg 734mg 76%
Fiber 0g 15.4g 62%
Magnesium 22mg 235mg 51%
Selenium 22.9µg 45.2µg 41%
Saturated fat 9.72g 1.328g 38%
Copper 0.123mg 0.403mg 31%
Iron 3.11mg 5.41mg 29%
Cholesterol 85mg 0mg 28%
Fats 24.6g 7.03g 27%
Vitamin B5 0.25mg 1.494mg 25%
Carbs 0g 66.22g 22%
Monounsaturated fat 10.27g 2.376g 20%
Protein 23.9g 17.3g 13%
Vitamin B3 3mg 0.934mg 13%
Polyunsaturated fat 1g 2.766g 12%
Folate 8µg 52µg 11%
Choline 91mg 32.2mg 11%
Zinc 4.03mg 3.11mg 8%
Vitamin E 1.01mg 7%
Potassium 331mg 566mg 7%
Vitamin B6 0.25mg 0.165mg 7%
Calcium 9mg 58mg 5%
Calories 324kcal 246kcal 4%
Vitamin B2 0.26mg 0.22mg 3%
Vitamin K 3.2µg 3%
Sodium 57mg 4mg 2%
Net carbs 0g 50.82g N/A
Sugar 0g 1.45g N/A
Tryptophan 0.268mg 0.335mg 0%
Threonine 1.044mg 0.502mg 0%
Isoleucine 1.075mg 0.668mg 0%
Leucine 1.889mg 1.374mg 0%
Lysine 1.989mg 0.76mg 0%
Methionine 0.612mg 0.335mg 0%
Phenylalanine 0.933mg 0.908mg 0%
Valine 1.163mg 0.964mg 0%
Histidine 0.818mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +38.2%
Contains more FatsFats +249.9%
Contains more WaterWater +638.5%
Contains more CarbsCarbs +∞%
~equal in Other ~2.9g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +332.2%
Contains less Sat. FatSaturated fat -86.3%
Contains more Poly. FatPolyunsaturated fat +176.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.