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  6. Beef tenderloin vs. Chia seeds

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

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A recap on differences between beef tenderloin and chia seeds

  • Beef tenderloin is higher in vitamin B12, yet chia seeds are higher in fiber, manganese, phosphorus, copper, magnesium, calcium, selenium, iron, and vitamin B1.
  • Chia seeds cover your daily fiber needs 138% more than beef tenderloin.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Seeds, chia seeds, dried.

Infographic

Beef tenderloin vs Chia seeds 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +6911.1%
Contains more PotassiumPotassium +23%
Contains more IronIron +148.2%
Contains more CopperCopper +651.2%
Contains more ZincZinc +13.6%
Contains more PhosphorusPhosphorus +323.6%
Contains less SodiumSodium -71.9%
Contains more ManganeseManganese +19350%
Contains more SeleniumSelenium +141%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +588.9%
Contains more Vitamin B3Vitamin B3 +194.3%
Contains more FolateFolate +512.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Chia seeds DV% diff.
Polyunsaturated fat 1g 23.665g 151%
Fiber 0g 34.4g 138%
Manganese 0.014mg 2.723mg 118%
Vitamin B12 2.46µg 0µg 103%
Phosphorus 203mg 860mg 94%
Copper 0.123mg 0.924mg 89%
Magnesium 22mg 335mg 75%
Calcium 9mg 631mg 62%
Selenium 22.9µg 55.2µg 59%
Iron 3.11mg 7.72mg 58%
Vitamin B1 0.09mg 0.62mg 44%
Vitamin B3 3mg 8.83mg 36%
Saturated fat 9.72g 3.33g 29%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 2.309g 20%
Vitamin B6 0.25mg 19%
Choline 91mg 17%
Protein 23.9g 16.54g 15%
Carbs 0g 42.12g 14%
Folate 8µg 49µg 10%
Fats 24.6g 30.74g 9%
Calories 324kcal 486kcal 8%
Vitamin B2 0.26mg 0.17mg 7%
Vitamin B5 0.25mg 5%
Zinc 4.03mg 4.58mg 5%
Vitamin E 0.5mg 3%
Sodium 57mg 16mg 2%
Potassium 331mg 407mg 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 0g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.268mg 0.436mg 0%
Threonine 1.044mg 0.709mg 0%
Isoleucine 1.075mg 0.801mg 0%
Leucine 1.889mg 1.371mg 0%
Lysine 1.989mg 0.97mg 0%
Methionine 0.612mg 0.588mg 0%
Phenylalanine 0.933mg 1.016mg 0%
Valine 1.163mg 0.95mg 0%
Histidine 0.818mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +44.5%
Contains more WaterWater +734%
Contains more FatsFats +25%
Contains more CarbsCarbs +∞%
Contains more OtherOther +53.4%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +344.8%
Contains less Sat. FatSaturated fat -65.7%
Contains more Poly. FatPolyunsaturated fat +2266.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.