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  6. Beef tenderloin vs. Okra

Beef tenderloin vs. Okra — In-Depth Nutrition Comparison

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What are the differences between beef tenderloin and okra?

  • Beef tenderloin is higher in vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B2; however, okra is richer in manganese and vitamin C.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.

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

Infographic

Beef tenderloin vs Okra 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%
Okra
Okra
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 25% 26% 23% 36% 16% 26% 0.91% 103% 3.8%
Contains more IronIron +401.6%
Contains more CopperCopper +12.8%
Contains more ZincZinc +594.8%
Contains more PhosphorusPhosphorus +232.8%
Contains more SeleniumSelenium +3171.4%
Contains more MagnesiumMagnesium +159.1%
Contains more CalciumCalcium +811.1%
Contains less SodiumSodium -87.7%
Contains more ManganeseManganese +5528.6%
~equal in Potassium ~299mg

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%
Okra
Okra
6
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 77% 12% 5.4% 0% 50% 14% 19% 15% 50% 0% 78% 45% 6.7%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +639.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more FolateFolate +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.245mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Okra DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 1.93g 44%
Saturated fat 9.72g 0.026g 44%
Selenium 22.9µg 0.7µg 40%
Fats 24.6g 0.19g 38%
Manganese 0.014mg 0.788mg 34%
Zinc 4.03mg 0.58mg 31%
Iron 3.11mg 0.62mg 31%
Cholesterol 85mg 0mg 28%
Vitamin K 31.3µg 26%
Monounsaturated fat 10.27g 0.017g 26%
Vitamin C 0mg 23mg 26%
Phosphorus 203mg 61mg 20%
Vitamin B2 0.26mg 0.06mg 15%
Calories 324kcal 33kcal 15%
Choline 91mg 12.3mg 14%
Folate 8µg 60µg 13%
Fiber 0g 3.2g 13%
Vitamin B3 3mg 1mg 13%
Vitamin B1 0.09mg 0.2mg 9%
Magnesium 22mg 57mg 8%
Calcium 9mg 82mg 7%
Polyunsaturated fat 1g 0.027g 6%
Vitamin A 0µg 36µg 4%
Vitamin B6 0.25mg 0.215mg 3%
Vitamin E 0.27mg 2%
Sodium 57mg 7mg 2%
Copper 0.123mg 0.109mg 2%
Carbs 0g 7.45g 2%
Fructose 0.57g 1%
Potassium 331mg 299mg 1%
Net carbs 0g 4.25g N/A
Sugar 0g 1.48g N/A
Starch 0.34g 0%
Vitamin B5 0.25mg 0.245mg 0%
Tryptophan 0.268mg 0.017mg 0%
Threonine 1.044mg 0.065mg 0%
Isoleucine 1.075mg 0.069mg 0%
Leucine 1.889mg 0.105mg 0%
Lysine 1.989mg 0.081mg 0%
Methionine 0.612mg 0.021mg 0%
Phenylalanine 0.933mg 0.065mg 0%
Valine 1.163mg 0.091mg 0%
Histidine 0.818mg 0.031mg 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
Okra
Okra
2
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more ProteinProtein +1138.3%
Contains more FatsFats +12847.4%
Contains more OtherOther +268.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +85.2%

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
Okra
Okra
1
37% 24% 39%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated fat +60311.8%
Contains more Poly. FatPolyunsaturated fat +3603.7%
Contains less Sat. FatSaturated fat -99.7%

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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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.