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  6. Beef tenderloin vs. Porridge

Beef tenderloin vs. Porridge — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and porridge

  • Porridge has less vitamin B12, selenium, zinc, phosphorus, vitamin B6, vitamin B2, vitamin B3, and potassium.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Porridge has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Beef tenderloin vs Porridge 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +340%
Contains more PotassiumPotassium +1968.8%
Contains more CopperCopper +207.5%
Contains more ZincZinc +3000%
Contains more PhosphorusPhosphorus +1253.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +717.9%
Contains more CalciumCalcium +866.7%
Contains more IronIron +20.3%
Contains less SodiumSodium -89.5%

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.
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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B2Vitamin B2 +940%
Contains more Vitamin B3Vitamin B3 +476.9%
Contains more Vitamin B5Vitamin B5 +252.1%
Contains more Vitamin B6Vitamin B6 +1823.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Porridge DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 1.44g 45%
Saturated fat 9.72g 0.033g 44%
Fats 24.6g 0.21g 38%
Selenium 22.9µg 2.8µg 37%
Zinc 4.03mg 0.13mg 35%
Cholesterol 85mg 0mg 28%
Phosphorus 203mg 15mg 27%
Monounsaturated fat 10.27g 0.028g 26%
Vitamin B2 0.26mg 0.025mg 18%
Vitamin B6 0.25mg 0.013mg 18%
Choline 91mg 17%
Vitamin B3 3mg 0.52mg 16%
Calories 324kcal 50kcal 14%
Copper 0.123mg 0.04mg 9%
Potassium 331mg 16mg 9%
Iron 3.11mg 3.74mg 8%
Calcium 9mg 87mg 8%
Polyunsaturated fat 1g 0.114g 6%
Carbs 0g 10.52g 4%
Vitamin B5 0.25mg 0.071mg 4%
Magnesium 22mg 5mg 4%
Vitamin B1 0.09mg 0.055mg 3%
Fiber 0g 0.5g 2%
Sodium 57mg 6mg 2%
Folate 8µg 12µg 1%
Manganese 0.014mg 0mg 1%
Net carbs 0g 10.02g N/A
Sugar 0g 0.03g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.268mg 0.02mg 0%
Threonine 1.044mg 0.045mg 0%
Isoleucine 1.075mg 0.063mg 0%
Leucine 1.889mg 0.11mg 0%
Lysine 1.989mg 0.037mg 0%
Methionine 0.612mg 0.027mg 0%
Phenylalanine 0.933mg 0.078mg 0%
Valine 1.163mg 0.07mg 0%
Histidine 0.818mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1559.7%
Contains more FatsFats +11614.3%
Contains more OtherOther +1322.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +81.1%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +36578.6%
Contains more Poly. FatPolyunsaturated fat +777.2%
Contains less Sat. FatSaturated fat -99.7%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.