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  6. Beef tenderloin vs. Sesame

Beef tenderloin vs. Sesame — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and sesame

  • Beef tenderloin has more vitamin B12; however, sesame has more copper, iron, manganese, calcium, magnesium, phosphorus, vitamin B1, fiber, and vitamin B6.
  • Sesame's daily need coverage for copper is 440% 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, sesame seeds, whole, dried.

Infographic

Beef tenderloin vs Sesame 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%
Sesame
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +1495.5%
Contains more CalciumCalcium +10733.3%
Contains more PotassiumPotassium +41.4%
Contains more IronIron +367.8%
Contains more CopperCopper +3218.7%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +209.9%
Contains less SodiumSodium -80.7%
Contains more ManganeseManganese +17471.4%
Contains more SeleniumSelenium +50.2%

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%
Sesame
Sesame
5
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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +255.5%
Contains more Vitamin B1Vitamin B1 +778.9%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B6Vitamin B6 +216%
Contains more FolateFolate +1112.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Sesame DV% diff.
Copper 0.123mg 4.082mg 440%
Iron 3.11mg 14.55mg 143%
Polyunsaturated fat 1g 21.773g 138%
Manganese 0.014mg 2.46mg 106%
Vitamin B12 2.46µg 0µg 103%
Calcium 9mg 975mg 97%
Magnesium 22mg 351mg 78%
Phosphorus 203mg 629mg 61%
Vitamin B1 0.09mg 0.791mg 58%
Fiber 0g 11.8g 47%
Vitamin B6 0.25mg 0.79mg 42%
Fats 24.6g 49.67g 39%
Zinc 4.03mg 7.75mg 34%
Cholesterol 85mg 0mg 28%
Folate 8µg 97µg 22%
Monounsaturated fat 10.27g 18.759g 21%
Selenium 22.9µg 34.4µg 21%
Saturated fat 9.72g 6.957g 13%
Choline 91mg 25.6mg 12%
Calories 324kcal 573kcal 12%
Protein 23.9g 17.73g 12%
Vitamin B3 3mg 4.515mg 9%
Carbs 0g 23.45g 8%
Vitamin B5 0.25mg 0.05mg 4%
Potassium 331mg 468mg 4%
Vitamin E 0.25mg 2%
Sodium 57mg 11mg 2%
Vitamin B2 0.26mg 0.247mg 1%
Net carbs 0g 11.65g N/A
Sugar 0g 0.3g N/A
Tryptophan 0.268mg 0.388mg 0%
Threonine 1.044mg 0.736mg 0%
Isoleucine 1.075mg 0.763mg 0%
Leucine 1.889mg 1.358mg 0%
Lysine 1.989mg 0.569mg 0%
Methionine 0.612mg 0.586mg 0%
Phenylalanine 0.933mg 0.94mg 0%
Valine 1.163mg 0.99mg 0%
Histidine 0.818mg 0.522mg 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
Sesame
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more ProteinProtein +34.8%
Contains more WaterWater +931.3%
Contains more FatsFats +101.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +42.5%

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
Sesame
Sesame
3
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -28.4%
Contains more Mono. FatMonounsaturated fat +82.7%
Contains more Poly. FatPolyunsaturated fat +2077.3%

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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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.