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  6. Beef tenderloin vs. Rye

Beef tenderloin vs. Rye — In-Depth Nutrition Comparison

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Differences between beef tenderloin and rye

  • Beef tenderloin has more vitamin B12, while rye has more manganese, fiber, copper, vitamin B5, magnesium, vitamin B1, and phosphorus.
  • Rye's daily need coverage for manganese is 111% higher.
  • The amount of cholesterol in rye is lower.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of rye is 34.

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 Rye grain.

Infographic

Beef tenderloin vs Rye 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%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more IronIron +18.3%
Contains more ZincZinc +52.1%
Contains more SeleniumSelenium +64.7%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +54.1%
Contains more CopperCopper +198.4%
Contains more PhosphorusPhosphorus +63.5%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +18307.1%

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%
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +199.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +251.1%
Contains more Vitamin B3Vitamin B3 +42.3%
Contains more Vitamin B5Vitamin B5 +482.4%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more FolateFolate +375%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.251mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Rye DV% diff.
Manganese 0.014mg 2.577mg 111%
Vitamin B12 2.46µg 0µg 103%
Fiber 0g 15.1g 60%
Saturated fat 9.72g 0.197g 43%
Fats 24.6g 1.63g 35%
Cholesterol 85mg 0mg 28%
Protein 23.9g 10.34g 27%
Copper 0.123mg 0.367mg 27%
Carbs 0g 75.86g 25%
Monounsaturated fat 10.27g 0.208g 25%
Vitamin B5 0.25mg 1.456mg 24%
Magnesium 22mg 110mg 21%
Vitamin B1 0.09mg 0.316mg 19%
Phosphorus 203mg 332mg 18%
Selenium 22.9µg 13.9µg 16%
Zinc 4.03mg 2.65mg 13%
Choline 91mg 30.4mg 11%
Vitamin B3 3mg 4.27mg 8%
Folate 8µg 38µg 8%
Vitamin E 0.85mg 6%
Iron 3.11mg 2.63mg 6%
Potassium 331mg 510mg 5%
Vitamin K 5.9µg 5%
Vitamin B6 0.25mg 0.294mg 3%
Sodium 57mg 2mg 2%
Calcium 9mg 24mg 2%
Polyunsaturated fat 1g 0.767g 2%
Calories 324kcal 338kcal 1%
Vitamin B2 0.26mg 0.251mg 1%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.268mg 0.108mg 0%
Threonine 1.044mg 0.289mg 0%
Isoleucine 1.075mg 0.208mg 0%
Leucine 1.889mg 0.563mg 0%
Lysine 1.989mg 0.286mg 0%
Methionine 0.612mg 0.153mg 0%
Phenylalanine 0.933mg 0.435mg 0%
Valine 1.163mg 0.317mg 0%
Histidine 0.818mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +131.1%
Contains more FatsFats +1409.2%
Contains more WaterWater +356.3%
Contains more OtherOther +99.4%
Contains more CarbsCarbs +∞%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +4837.5%
Contains more Poly. FatPolyunsaturated fat +30.4%
Contains less Sat. FatSaturated fat -98%

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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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.