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  6. Beef tenderloin vs. Pumpkin seeds

Beef tenderloin vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and pumpkin seeds

  • Beef tenderloin has more vitamin B12 and vitamin B3; however, pumpkin seeds have more fiber, copper, magnesium, zinc, manganese, and potassium.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.

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 Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Beef tenderloin vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +120.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +177.6%
Contains more CopperCopper +461%
Contains more ZincZinc +155.6%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +3442.9%
~equal in Iron ~3.31mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +949%
Contains more Vitamin B5Vitamin B5 +346.4%
Contains more Vitamin B6Vitamin B6 +575.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +12.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pumpkin seeds DV% diff.
Vitamin B12 2.46µg 0µg 103%
Fiber 0g 18.4g 74%
Copper 0.123mg 0.69mg 63%
Magnesium 22mg 262mg 57%
Zinc 4.03mg 10.3mg 57%
Polyunsaturated fat 1g 8.844g 52%
Selenium 22.9µg 42%
Cholesterol 85mg 0mg 28%
Saturated fat 9.72g 3.67g 28%
Manganese 0.014mg 0.496mg 21%
Carbs 0g 53.75g 18%
Choline 91mg 17%
Potassium 331mg 919mg 17%
Vitamin B3 3mg 0.286mg 17%
Vitamin B6 0.25mg 0.037mg 16%
Vitamin B2 0.26mg 0.052mg 16%
Phosphorus 203mg 92mg 16%
Monounsaturated fat 10.27g 6.032g 11%
Protein 23.9g 18.55g 11%
Fats 24.6g 19.4g 8%
Calories 324kcal 446kcal 6%
Vitamin B1 0.09mg 0.034mg 5%
Calcium 9mg 55mg 5%
Vitamin B5 0.25mg 0.056mg 4%
Iron 3.11mg 3.31mg 3%
Sodium 57mg 18mg 2%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin A 0µg 3µg 0%
Folate 8µg 9µg 0%
Tryptophan 0.268mg 0.326mg 0%
Threonine 1.044mg 0.683mg 0%
Isoleucine 1.075mg 0.956mg 0%
Leucine 1.889mg 1.572mg 0%
Lysine 1.989mg 1.386mg 0%
Methionine 0.612mg 0.417mg 0%
Phenylalanine 0.933mg 0.924mg 0%
Valine 1.163mg 1.491mg 0%
Histidine 0.818mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more ProteinProtein +28.8%
Contains more FatsFats +26.8%
Contains more WaterWater +974.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +21.4%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +70.3%
Contains less Sat. FatSaturated fat -62.2%
Contains more Poly. FatPolyunsaturated fat +784.4%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.