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  6. Beef tenderloin vs. Pilaf

Beef tenderloin vs. Pilaf — In-Depth Nutrition Comparison

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Differences between Beef tenderloin and Pilaf

  • Beef tenderloin has more Vitamin B12, and Zinc, while Pilaf has more Folate, Vitamin B1, Manganese, Vitamin B3, and Selenium.
  • Beef tenderloin's daily need coverage for Vitamin B12 is 102% higher.
  • Pilaf contains 85 times less Cholesterol than Beef tenderloin. Beef tenderloin contains 85mg of Cholesterol, while Pilaf contains 1mg.

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 Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Beef tenderloin vs Pilaf 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.
Beef tenderloin
Beef tenderloin
5
:
5
Pilaf
Pilaf
Contains more Iron +27.5%
Contains more Phosphorus +31.8%
Contains more Potassium +76.1%
Contains less Sodium -95.6%
Contains more Zinc +299%
Contains more Calcium +822.2%
Contains more Magnesium +45.5%
Contains more Copper +35%
Contains more Manganese +6200%
Contains more Selenium +41.5%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Pilaf
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 92% 23% 66% 17% 170% 28% 56% 116% 177%
Contains more Iron +27.5%
Contains more Phosphorus +31.8%
Contains more Potassium +76.1%
Contains less Sodium -95.6%
Contains more Zinc +299%
Contains more Calcium +822.2%
Contains more Magnesium +45.5%
Contains more Copper +35%
Contains more Manganese +6200%
Contains more Selenium +41.5%

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.
Beef tenderloin
Beef tenderloin
2
:
10
Pilaf
Pilaf
Contains more Vitamin B2 +198.9%
Contains more Vitamin B12 +12200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +570%
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +186%
Contains more Vitamin B6 +60%
Contains more Folate +2550%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Pilaf
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 14% 151% 21% 115% 43% 93% 159% 3% 2%
Contains more Vitamin B2 +198.9%
Contains more Vitamin B12 +12200%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +570%
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +186%
Contains more Vitamin B6 +60%
Contains more Folate +2550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
3
:
2
Pilaf
Pilaf
Contains more Protein +129.4%
Contains more Fats +1695.6%
Contains more Water +501.6%
Contains more Carbs +∞%
Contains more Other +23.3%
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Pilaf
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more Protein +129.4%
Contains more Fats +1695.6%
Contains more Water +501.6%
Contains more Carbs +∞%
Contains more Other +23.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
1
Pilaf
Pilaf
Contains more Monounsaturated Fat +2653.4%
Contains more Polyunsaturated fat +165.3%
Contains less Saturated Fat -96.8%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Pilaf
29% 35% 36%
Saturated Fat: 0.307 g
Monounsaturated Fat: 0.373 g
Polyunsaturated fat: 0.377 g
Contains more Monounsaturated Fat +2653.4%
Contains more Polyunsaturated fat +165.3%
Contains less Saturated Fat -96.8%

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 Pilaf
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pilaf Opinion
Net carbs 0g 75.11g Pilaf
Protein 23.9g 10.42g Beef tenderloin
Fats 24.6g 1.37g Beef tenderloin
Carbs 0g 76.31g Pilaf
Calories 324kcal 359kcal Pilaf
Starch 71.23g Pilaf
Sugar 0g 1.53g Beef tenderloin
Fiber 0g 1.2g Pilaf
Calcium 9mg 83mg Pilaf
Iron 3.11mg 2.44mg Beef tenderloin
Magnesium 22mg 32mg Pilaf
Phosphorus 203mg 154mg Beef tenderloin
Potassium 331mg 188mg Beef tenderloin
Sodium 57mg 1303mg Beef tenderloin
Zinc 4.03mg 1.01mg Beef tenderloin
Copper 0.123mg 0.166mg Pilaf
Manganese 0.014mg 0.882mg Pilaf
Selenium 22.9µg 32.4µg Pilaf
Vitamin A 0IU 14IU Pilaf
Vitamin A RAE 0µg 4µg Pilaf
Vitamin E 0.04mg Pilaf
Vitamin C 0mg 4.1mg Pilaf
Vitamin B1 0.09mg 0.603mg Pilaf
Vitamin B2 0.26mg 0.087mg Beef tenderloin
Vitamin B3 3mg 6.127mg Pilaf
Vitamin B5 0.25mg 0.715mg Pilaf
Vitamin B6 0.25mg 0.4mg Pilaf
Folate 8µg 212µg Pilaf
Vitamin B12 2.46µg 0.02µg Beef tenderloin
Vitamin K 0.5µg Pilaf
Tryptophan 0.268mg 0.086mg Beef tenderloin
Threonine 1.044mg 0.221mg Beef tenderloin
Isoleucine 1.075mg 0.279mg Beef tenderloin
Leucine 1.889mg 0.523mg Beef tenderloin
Lysine 1.989mg 0.189mg Beef tenderloin
Methionine 0.612mg 0.145mg Beef tenderloin
Phenylalanine 0.933mg 0.32mg Beef tenderloin
Valine 1.163mg 0.374mg Beef tenderloin
Histidine 0.818mg 0.15mg Beef tenderloin
Cholesterol 85mg 1mg Pilaf
Saturated Fat 9.72g 0.307g Pilaf
Monounsaturated Fat 10.27g 0.373g Beef tenderloin
Polyunsaturated fat 1g 0.377g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Pilaf
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Pilaf
Minerals Daily Need Coverage Score
54%
Beef tenderloin
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated Fat?
Pilaf
Pilaf is lower in Saturated Fat (difference - 9.413g)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1246mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 60)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.