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Beef tenderloin vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between beef tenderloin and pumpkin

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, choline, and vitamin B3, while pumpkin has more vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • The amount of cholesterol in pumpkin is lower.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of pumpkin is 52.

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 Pumpkin, raw.

Infographic

Beef tenderloin vs Pumpkin 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +288.8%
Contains more ZincZinc +1159.4%
Contains more PhosphorusPhosphorus +361.4%
Contains more SeleniumSelenium +7533.3%
Contains more CalciumCalcium +133.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +792.9%
~equal in Potassium ~340mg
~equal in Copper ~0.127mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B6Vitamin B6 +309.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1009.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg

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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +2290%
Contains more FatsFats +24500%
Contains more OtherOther +291.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +89.4%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +78900%
Contains more Poly. FatPolyunsaturated fat +19900%
Contains less Sat. FatSaturated fat -99.5%

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 Pumpkin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pumpkin DV% diff.
Vitamin B12 2.46µg 0µg 103%
Vitamin A 0µg 426µg 47%
Protein 23.9g 1g 46%
Saturated fat 9.72g 0.052g 44%
Selenium 22.9µg 0.3µg 41%
Fats 24.6g 0.1g 38%
Zinc 4.03mg 0.32mg 34%
Iron 3.11mg 0.8mg 29%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.013g 26%
Phosphorus 203mg 44mg 23%
Calories 324kcal 26kcal 15%
Vitamin B3 3mg 0.6mg 15%
Vitamin B6 0.25mg 0.061mg 15%
Choline 91mg 8.2mg 15%
Vitamin B2 0.26mg 0.11mg 12%
Vitamin C 0mg 9mg 10%
Polyunsaturated fat 1g 0.005g 7%
Vitamin E 1.06mg 7%
Manganese 0.014mg 0.125mg 5%
Vitamin B1 0.09mg 0.05mg 3%
Sodium 57mg 1mg 2%
Folate 8µg 16µg 2%
Magnesium 22mg 12mg 2%
Carbs 0g 6.5g 2%
Fiber 0g 0.5g 2%
Vitamin K 1.1µg 1%
Vitamin B5 0.25mg 0.298mg 1%
Calcium 9mg 21mg 1%
Net carbs 0g 6g N/A
Potassium 331mg 340mg 0%
Sugar 0g 2.76g N/A
Copper 0.123mg 0.127mg 0%
Tryptophan 0.268mg 0.012mg 0%
Threonine 1.044mg 0.029mg 0%
Isoleucine 1.075mg 0.031mg 0%
Leucine 1.889mg 0.046mg 0%
Lysine 1.989mg 0.054mg 0%
Methionine 0.612mg 0.011mg 0%
Phenylalanine 0.933mg 0.032mg 0%
Valine 1.163mg 0.035mg 0%
Histidine 0.818mg 0.016mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Pumpkin
Minerals Daily Need Coverage Score
54%
Beef tenderloin
16%
Pumpkin

Comparison summary

Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Pumpkin
Pumpkin is lower in Saturated fat (difference - 9.668g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 52)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.