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  6. Beef tenderloin vs. Pasta

Beef tenderloin vs. Pasta — In-Depth Nutrition Comparison

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Summary of differences between beef tenderloin and pasta

  • Beef tenderloin has more vitamin B12, zinc, iron, phosphorus, vitamin B6, and vitamin B3; however, pasta is higher in folate and vitamin B1.
  • Beef tenderloin covers your daily need for vitamin B12, 97% more than pasta.
  • Beef tenderloin has 65 times more saturated fat than pasta. While beef tenderloin has 9.72g of saturated fat, pasta has only 0.15g.
  • The glycemic index of pasta is higher.

These are the specific foods used in this comparison Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Beef tenderloin vs Pasta 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%
Pasta
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +1279.2%
Contains more IronIron +172.8%
Contains more CopperCopper +32.3%
Contains more ZincZinc +619.6%
Contains more PhosphorusPhosphorus +222.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +1500%

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%
Pasta
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +202.4%
Contains more Vitamin B5Vitamin B5 +36.6%
Contains more Vitamin B6Vitamin B6 +635.3%
Contains more Vitamin B12Vitamin B12 +1657.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +132.2%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pasta DV% diff.
Vitamin B12 2.46µg 0.14µg 97%
Saturated fat 9.72g 0.15g 44%
Selenium 22.9µg 42%
Protein 23.9g 5.15g 38%
Fats 24.6g 1.05g 36%
Zinc 4.03mg 0.56mg 32%
Iron 3.11mg 1.14mg 25%
Monounsaturated fat 10.27g 0.124g 25%
Phosphorus 203mg 63mg 20%
Cholesterol 85mg 33mg 17%
Choline 91mg 17%
Vitamin B6 0.25mg 0.034mg 17%
Folate 8µg 64µg 14%
Vitamin B3 3mg 0.992mg 13%
Calories 324kcal 131kcal 10%
Vitamin B1 0.09mg 0.209mg 10%
Manganese 0.014mg 0.224mg 9%
Potassium 331mg 24mg 9%
Vitamin B2 0.26mg 0.15mg 8%
Carbs 0g 24.93g 8%
Polyunsaturated fat 1g 0.429g 4%
Copper 0.123mg 0.093mg 3%
Sodium 57mg 6mg 2%
Vitamin A 0µg 6µg 1%
Vitamin B5 0.25mg 0.183mg 1%
Magnesium 22mg 18mg 1%
Net carbs 0g 24.93g N/A
Calcium 9mg 6mg 0%
Tryptophan 0.268mg 0.065mg 0%
Threonine 1.044mg 0.134mg 0%
Isoleucine 1.075mg 0.197mg 0%
Leucine 1.889mg 0.348mg 0%
Lysine 1.989mg 0.097mg 0%
Methionine 0.612mg 0.079mg 0%
Phenylalanine 0.933mg 0.247mg 0%
Valine 1.163mg 0.217mg 0%
Histidine 0.818mg 0.103mg 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
Pasta
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more ProteinProtein +364.1%
Contains more FatsFats +2242.9%
Contains more OtherOther +909.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.7%

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
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains more Mono. FatMonounsaturated fat +8182.3%
Contains more Poly. FatPolyunsaturated fat +133.1%
Contains less Sat. FatSaturated fat -98.5%

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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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.