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Beef tenderloin vs. Papaya — In-Depth Nutrition Comparison

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A recap on differences between beef tenderloin and papaya

  • Beef tenderloin is higher in vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B2, yet papaya is higher in vitamin C and vitamin A.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than papaya.
  • The glycemic index of beef tenderloin is lower.

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

Infographic

Beef tenderloin vs Papaya 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%
Papaya
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 3.3%
Contains more PotassiumPotassium +81.9%
Contains more IronIron +1144%
Contains more CopperCopper +173.3%
Contains more ZincZinc +4937.5%
Contains more PhosphorusPhosphorus +1930%
Contains more SeleniumSelenium +3716.7%
Contains more CalciumCalcium +122.2%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +185.7%
~equal in Magnesium ~21mg

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%
Papaya
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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 203% 16% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
Contains more Vitamin B1Vitamin B1 +291.3%
Contains more Vitamin B2Vitamin B2 +863%
Contains more Vitamin B3Vitamin B3 +740.3%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B6Vitamin B6 +557.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1391.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +362.5%
~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
Papaya
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11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 g
Contains more ProteinProtein +4985.1%
Contains more FatsFats +9361.5%
Contains more OtherOther +702.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +82.1%

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
Papaya
1
38% 34% 27%
Saturated fat: Sat. Fat 0.081 g
Monounsaturated fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 g
Contains more Mono. FatMonounsaturated fat +14163.9%
Contains more Poly. FatPolyunsaturated fat +1624.1%
Contains less Sat. FatSaturated fat -99.2%

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 Papaya
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 Papaya DV% diff.
Vitamin B12 2.46µg 0µg 103%
Vitamin C 0mg 60.9mg 68%
Protein 23.9g 0.47g 47%
Saturated fat 9.72g 0.081g 44%
Selenium 22.9µg 0.6µg 41%
Fats 24.6g 0.26g 37%
Zinc 4.03mg 0.08mg 36%
Iron 3.11mg 0.25mg 36%
Cholesterol 85mg 0mg 28%
Phosphorus 203mg 10mg 28%
Monounsaturated fat 10.27g 0.072g 25%
Vitamin B2 0.26mg 0.027mg 18%
Vitamin B3 3mg 0.357mg 17%
Vitamin B6 0.25mg 0.038mg 16%
Choline 91mg 6.1mg 15%
Calories 324kcal 43kcal 14%
Copper 0.123mg 0.045mg 9%
Folate 8µg 37µg 7%
Fiber 0g 1.7g 7%
Polyunsaturated fat 1g 0.058g 6%
Vitamin B1 0.09mg 0.023mg 6%
Fructose 3.73g 5%
Vitamin A 0µg 47µg 5%
Potassium 331mg 182mg 4%
Carbs 0g 10.82g 4%
Vitamin E 0.3mg 2%
Sodium 57mg 8mg 2%
Vitamin K 2.6µg 2%
Manganese 0.014mg 0.04mg 1%
Calcium 9mg 20mg 1%
Vitamin B5 0.25mg 0.191mg 1%
Net carbs 0g 9.12g N/A
Magnesium 22mg 21mg 0%
Sugar 0g 7.82g N/A
Tryptophan 0.268mg 0.008mg 0%
Threonine 1.044mg 0.011mg 0%
Isoleucine 1.075mg 0.008mg 0%
Leucine 1.889mg 0.016mg 0%
Lysine 1.989mg 0.025mg 0%
Methionine 0.612mg 0.002mg 0%
Phenylalanine 0.933mg 0.009mg 0%
Valine 1.163mg 0.01mg 0%
Histidine 0.818mg 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Papaya
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
23%
Papaya
Minerals Daily Need Coverage Score
54%
Beef tenderloin
8%
Papaya

Comparison summary

Which food is lower in Cholesterol?
Papaya
Papaya is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Papaya
Papaya contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Papaya
Papaya is lower in Saturated fat (difference - 9.639g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 7.82g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 38)
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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.