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  6. Beef tenderloin vs. Oatmeal

Beef tenderloin vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and oatmeal

  • Beef tenderloin has more vitamin B12, selenium, zinc, phosphorus, and choline; however, oatmeal has more iron, manganese, and vitamin B1.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Oatmeal 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 Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Beef tenderloin vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +442.6%
Contains more CopperCopper +86.4%
Contains more ZincZinc +550%
Contains more PhosphorusPhosphorus +163.6%
Contains more SeleniumSelenium +358%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +788.9%
Contains more IronIron +91.6%
Contains less SodiumSodium -14%
Contains more ManganeseManganese +3885.7%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1836.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +188.9%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B6Vitamin B6 +16%
Contains more FolateFolate +450%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.025mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Oatmeal DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.226g 43%
Protein 23.9g 2.37g 43%
Fats 24.6g 1.36g 36%
Iron 3.11mg 5.96mg 36%
Selenium 22.9µg 5µg 33%
Zinc 4.03mg 0.62mg 31%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.391g 25%
Manganese 0.014mg 0.558mg 24%
Phosphorus 203mg 77mg 18%
Choline 91mg 4.7mg 16%
Vitamin B1 0.09mg 0.26mg 14%
Vitamin A 0µg 130µg 14%
Calories 324kcal 68kcal 13%
Folate 8µg 44µg 9%
Potassium 331mg 61mg 8%
Calcium 9mg 80mg 7%
Fiber 0g 1.7g 7%
Copper 0.123mg 0.066mg 6%
Starch 10.37g 4%
Carbs 0g 11.67g 4%
Polyunsaturated fat 1g 0.426g 4%
Vitamin B2 0.26mg 0.215mg 3%
Vitamin B6 0.25mg 0.29mg 3%
Magnesium 22mg 26mg 1%
Vitamin B5 0.25mg 0.317mg 1%
Net carbs 0g 9.97g N/A
Sugar 0g 0.46g N/A
Sodium 57mg 49mg 0%
Vitamin E 0.07mg 0%
Vitamin B3 3mg 3.025mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.268mg 0.04mg 0%
Threonine 1.044mg 0.083mg 0%
Isoleucine 1.075mg 0.105mg 0%
Leucine 1.889mg 0.2mg 0%
Lysine 1.989mg 0.135mg 0%
Methionine 0.612mg 0.04mg 0%
Phenylalanine 0.933mg 0.13mg 0%
Valine 1.163mg 0.151mg 0%
Histidine 0.818mg 0.057mg 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +908.4%
Contains more FatsFats +1708.8%
Contains more OtherOther +449.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +73.7%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +2526.6%
Contains more Poly. FatPolyunsaturated fat +134.7%
Contains less Sat. FatSaturated fat -97.7%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.