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  6. Beef tenderloin vs. Potato

Beef tenderloin vs. Potato — In-Depth Nutrition Comparison

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Differences between beef tenderloin and potatoes

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, vitamin B2, and choline, while potatoes have more vitamin C.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of potatoes is 86.

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 Potatoes, flesh, and skin, raw.

Infographic

Beef tenderloin vs Potato 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%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more IronIron +284%
Contains more CopperCopper +11.8%
Contains more ZincZinc +1243.3%
Contains more PhosphorusPhosphorus +256.1%
Contains more SeleniumSelenium +5625%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +28.4%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +1328.6%
~equal in Magnesium ~23mg

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%
Potato
Potato
6
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +182.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +652.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +18%
Contains more Vitamin B6Vitamin B6 +19.2%
Contains more FolateFolate +87.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.081mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Potato DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.025g 44%
Protein 23.9g 2.05g 44%
Selenium 22.9µg 0.4µg 41%
Fats 24.6g 0.09g 38%
Zinc 4.03mg 0.3mg 34%
Iron 3.11mg 0.81mg 29%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.002g 26%
Vitamin C 0mg 19.7mg 22%
Phosphorus 203mg 57mg 21%
Vitamin B2 0.26mg 0.032mg 18%
Choline 91mg 12.1mg 14%
Vitamin B3 3mg 1.061mg 12%
Calories 324kcal 77kcal 12%
Manganese 0.014mg 0.2mg 8%
Fiber 0g 2.1g 8%
Starch 15.29g 6%
Carbs 0g 17.49g 6%
Polyunsaturated fat 1g 0.042g 6%
Vitamin B6 0.25mg 0.298mg 4%
Potassium 331mg 425mg 3%
Folate 8µg 15µg 2%
Sodium 57mg 6mg 2%
Vitamin K 2µg 2%
Vitamin B1 0.09mg 0.081mg 1%
Vitamin B5 0.25mg 0.295mg 1%
Copper 0.123mg 0.11mg 1%
Net carbs 0g 15.39g N/A
Magnesium 22mg 23mg 0%
Calcium 9mg 12mg 0%
Sugar 0g 0.82g N/A
Vitamin E 0.01mg 0%
Tryptophan 0.268mg 0.021mg 0%
Threonine 1.044mg 0.067mg 0%
Isoleucine 1.075mg 0.066mg 0%
Leucine 1.889mg 0.098mg 0%
Lysine 1.989mg 0.107mg 0%
Methionine 0.612mg 0.032mg 0%
Phenylalanine 0.933mg 0.081mg 0%
Valine 1.163mg 0.103mg 0%
Histidine 0.818mg 0.035mg 0%
Fructose 0.26g 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
Potato
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +1065.9%
Contains more FatsFats +27233.3%
Contains more OtherOther +179.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +63.8%

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +513400%
Contains more Poly. FatPolyunsaturated fat +2281%
Contains less Sat. FatSaturated fat -99.7%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.