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  6. Beef tenderloin vs. Rice

Beef tenderloin vs. Rice — In-Depth Nutrition Comparison

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The main differences between beef tenderloin and rice

  • Beef tenderloin is richer in vitamin B12, zinc, selenium, iron, phosphorus, vitamin B2, and choline, yet rice is richer in manganese.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Beef tenderloin has a lower glycemic index than rice.

Food types used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Beef tenderloin vs Rice 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.
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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +845.7%
Contains more IronIron +159.2%
Contains more CopperCopper +78.3%
Contains more ZincZinc +722.4%
Contains more PhosphorusPhosphorus +372.1%
Contains more SeleniumSelenium +205.3%
Contains more CalciumCalcium +11.1%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +3271.4%

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%
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin B2Vitamin B2 +1900%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +4233.3%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B5Vitamin B5 +56%
Contains more FolateFolate +625%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Rice DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.077g 44%
Protein 23.9g 2.69g 42%
Fats 24.6g 0.28g 37%
Zinc 4.03mg 0.49mg 32%
Selenium 22.9µg 7.5µg 28%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.088g 25%
Iron 3.11mg 1.2mg 24%
Phosphorus 203mg 43mg 23%
Manganese 0.014mg 0.472mg 20%
Vitamin B2 0.26mg 0.013mg 19%
Choline 91mg 2.1mg 16%
Folate 8µg 58µg 13%
Vitamin B6 0.25mg 0.093mg 12%
Vitamin B3 3mg 1.476mg 10%
Calories 324kcal 130kcal 10%
Potassium 331mg 35mg 9%
Carbs 0g 28.17g 9%
Polyunsaturated fat 1g 0.076g 6%
Vitamin B1 0.09mg 0.163mg 6%
Copper 0.123mg 0.069mg 6%
Vitamin B5 0.25mg 0.39mg 3%
Sodium 57mg 1mg 2%
Fiber 0g 0.4g 2%
Magnesium 22mg 12mg 2%
Net carbs 0g 27.77g N/A
Calcium 9mg 10mg 0%
Sugar 0g 0.05g N/A
Vitamin E 0.04mg 0%
Tryptophan 0.268mg 0.031mg 0%
Threonine 1.044mg 0.096mg 0%
Isoleucine 1.075mg 0.116mg 0%
Leucine 1.889mg 0.222mg 0%
Lysine 1.989mg 0.097mg 0%
Methionine 0.612mg 0.063mg 0%
Phenylalanine 0.933mg 0.144mg 0%
Valine 1.163mg 0.164mg 0%
Histidine 0.818mg 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +788.5%
Contains more FatsFats +8685.7%
Contains more OtherOther +645.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.5%

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +11570.5%
Contains more Poly. FatPolyunsaturated fat +1215.8%
Contains less Sat. FatSaturated fat -99.2%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.