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Beef tenderloin vs. Onion — In-Depth Nutrition Comparison

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Differences between beef tenderloin and onions

  • Onions contain less vitamin B12, selenium, iron, zinc, phosphorus, vitamin B3, vitamin B2, and choline than beef tenderloin.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of onions is 15.

The food types used in this comparison are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Onions, raw.

Infographic

Beef tenderloin vs Onion 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%
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +126.7%
Contains more IronIron +1381%
Contains more CopperCopper +215.4%
Contains more ZincZinc +2270.6%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +4480%
Contains more CalciumCalcium +155.6%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +821.4%

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%
Onion
4
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin B1Vitamin B1 +95.7%
Contains more Vitamin B2Vitamin B2 +863%
Contains more Vitamin B3Vitamin B3 +2486.2%
Contains more Vitamin B5Vitamin B5 +103.3%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1391.8%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +137.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

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
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +2072.7%
Contains more FatsFats +24500%
Contains more OtherOther +794.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +84.2%

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
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +78900%
Contains more Poly. FatPolyunsaturated fat +5782.4%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef tenderloin Onion
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Onion DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 1.1g 46%
Saturated fat 9.72g 0.042g 44%
Selenium 22.9µg 0.5µg 41%
Fats 24.6g 0.1g 38%
Iron 3.11mg 0.21mg 36%
Zinc 4.03mg 0.17mg 35%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.013g 26%
Phosphorus 203mg 29mg 25%
Vitamin B2 0.26mg 0.027mg 18%
Vitamin B3 3mg 0.116mg 18%
Choline 91mg 6.1mg 15%
Calories 324kcal 40kcal 14%
Vitamin B6 0.25mg 0.12mg 10%
Copper 0.123mg 0.039mg 9%
Vitamin C 0mg 7.4mg 8%
Polyunsaturated fat 1g 0.017g 7%
Fiber 0g 1.7g 7%
Manganese 0.014mg 0.129mg 5%
Potassium 331mg 146mg 5%
Vitamin B1 0.09mg 0.046mg 4%
Folate 8µg 19µg 3%
Magnesium 22mg 10mg 3%
Carbs 0g 9.34g 3%
Vitamin B5 0.25mg 0.123mg 3%
Sodium 57mg 4mg 2%
Fructose 1.29g 2%
Calcium 9mg 23mg 1%
Net carbs 0g 7.64g N/A
Sugar 0g 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.268mg 0.014mg 0%
Threonine 1.044mg 0.021mg 0%
Isoleucine 1.075mg 0.014mg 0%
Leucine 1.889mg 0.025mg 0%
Lysine 1.989mg 0.039mg 0%
Methionine 0.612mg 0.002mg 0%
Phenylalanine 0.933mg 0.025mg 0%
Valine 1.163mg 0.021mg 0%
Histidine 0.818mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Beef tenderloin
8%
Onion
Minerals Daily Need Coverage Score
54%
Beef tenderloin
8%
Onion

Comparison summary

Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 9.678g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 15)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.2)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.