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  6. Beef tenderloin vs. Orange

Beef tenderloin vs. Orange — In-Depth Nutrition Comparison

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How are beef tenderloin and oranges different?

  • Beef tenderloin is higher in vitamin B12, selenium, iron, zinc, phosphorus, vitamin B3, and vitamin B2; however, oranges are richer in vitamin C.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Beef tenderloin has a lower glycemic index (0) than oranges (45).

Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Beef tenderloin vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +82.9%
Contains more IronIron +3010%
Contains more CopperCopper +173.3%
Contains more ZincZinc +5657.1%
Contains more PhosphorusPhosphorus +1350%
Contains more SeleniumSelenium +4480%
Contains more CalciumCalcium +344.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +78.6%

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%
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +963.8%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +983.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +275%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Orange DV% diff.
Vitamin B12 2.46µg 0µg 103%
Vitamin C 0mg 53.2mg 59%
Protein 23.9g 0.94g 46%
Saturated fat 9.72g 0.015g 44%
Selenium 22.9µg 0.5µg 41%
Fats 24.6g 0.12g 38%
Iron 3.11mg 0.1mg 38%
Zinc 4.03mg 0.07mg 36%
Cholesterol 85mg 0mg 28%
Phosphorus 203mg 14mg 27%
Monounsaturated fat 10.27g 0.023g 26%
Vitamin B3 3mg 0.282mg 17%
Vitamin B2 0.26mg 0.04mg 17%
Choline 91mg 8.4mg 15%
Vitamin B6 0.25mg 0.06mg 15%
Calories 324kcal 47kcal 14%
Fiber 0g 2.4g 10%
Copper 0.123mg 0.045mg 9%
Polyunsaturated fat 1g 0.025g 7%
Folate 8µg 30µg 6%
Potassium 331mg 181mg 4%
Carbs 0g 11.75g 4%
Magnesium 22mg 10mg 3%
Calcium 9mg 40mg 3%
Sodium 57mg 0mg 2%
Vitamin E 0.18mg 1%
Vitamin A 0µg 11µg 1%
Net carbs 0g 9.35g N/A
Sugar 0g 9.35g N/A
Manganese 0.014mg 0.025mg 0%
Vitamin B1 0.09mg 0.087mg 0%
Vitamin B5 0.25mg 0.25mg 0%
Tryptophan 0.268mg 0.009mg 0%
Threonine 1.044mg 0.015mg 0%
Isoleucine 1.075mg 0.025mg 0%
Leucine 1.889mg 0.023mg 0%
Lysine 1.989mg 0.047mg 0%
Methionine 0.612mg 0.02mg 0%
Phenylalanine 0.933mg 0.031mg 0%
Valine 1.163mg 0.04mg 0%
Histidine 0.818mg 0.018mg 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +2442.6%
Contains more FatsFats +20400%
Contains more OtherOther +611.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +79.3%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +44552.2%
Contains more Poly. FatPolyunsaturated fat +3900%
Contains less Sat. FatSaturated fat -99.8%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.