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  6. Beef tenderloin vs. Pea raw

Beef tenderloin vs. Pea raw — In-Depth Nutrition Comparison

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Summary of differences between beef tenderloin and pea raw

  • Beef tenderloin has more vitamin B12, selenium, zinc, and iron; however, pea raw is higher in vitamin C, fiber, manganese, and vitamin A.
  • Beef tenderloin covers your daily need for vitamin B12, 103% more than pea raw.
  • The glycemic index of pea raw 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 Peas, green, raw.

Infographic

Beef tenderloin vs Pea raw infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more PotassiumPotassium +35.7%
Contains more IronIron +111.6%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +88%
Contains more SeleniumSelenium +1172.2%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +177.8%
Contains more CopperCopper +43.1%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +2828.6%

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%
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B3Vitamin B3 +43.5%
Contains more Vitamin B5Vitamin B5 +140.4%
Contains more Vitamin B6Vitamin B6 +47.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +220.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +195.6%
Contains more FolateFolate +712.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pea raw DV% diff.
Vitamin B12 2.46µg 0µg 103%
Vitamin C 0mg 40mg 44%
Saturated fat 9.72g 0.071g 44%
Selenium 22.9µg 1.8µg 38%
Fats 24.6g 0.4g 37%
Protein 23.9g 5.42g 37%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.035g 26%
Zinc 4.03mg 1.24mg 25%
Fiber 0g 5.7g 23%
Vitamin K 24.8µg 21%
Iron 3.11mg 1.47mg 21%
Manganese 0.014mg 0.41mg 17%
Vitamin B1 0.09mg 0.266mg 15%
Folate 8µg 65µg 14%
Phosphorus 203mg 108mg 14%
Calories 324kcal 81kcal 12%
Choline 91mg 28.4mg 11%
Vitamin B2 0.26mg 0.132mg 10%
Vitamin B6 0.25mg 0.169mg 6%
Copper 0.123mg 0.176mg 6%
Vitamin B3 3mg 2.09mg 6%
Carbs 0g 14.45g 5%
Polyunsaturated fat 1g 0.187g 5%
Vitamin A 0µg 38µg 4%
Vitamin B5 0.25mg 0.104mg 3%
Potassium 331mg 244mg 3%
Magnesium 22mg 33mg 3%
Calcium 9mg 25mg 2%
Sodium 57mg 5mg 2%
Vitamin E 0.13mg 1%
Net carbs 0g 8.75g N/A
Sugar 0g 5.67g N/A
Tryptophan 0.268mg 0.037mg 0%
Threonine 1.044mg 0.203mg 0%
Isoleucine 1.075mg 0.195mg 0%
Leucine 1.889mg 0.323mg 0%
Lysine 1.989mg 0.317mg 0%
Methionine 0.612mg 0.082mg 0%
Phenylalanine 0.933mg 0.2mg 0%
Valine 1.163mg 0.235mg 0%
Histidine 0.818mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +341%
Contains more FatsFats +6050%
Contains more OtherOther +259.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +63%

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +29242.9%
Contains more Poly. FatPolyunsaturated fat +434.8%
Contains less Sat. FatSaturated fat -99.3%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.