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  6. Beef tenderloin vs. Spelt

Beef tenderloin vs. Spelt — In-Depth Nutrition Comparison

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How are beef tenderloin and spelt different?

  • Beef tenderloin is higher in vitamin B12; however, spelt is richer in manganese, copper, fiber, phosphorus, magnesium, vitamin B3, and vitamin B1.
  • Daily need coverage for manganese for spelt is 129% higher.
  • Spelt has less cholesterol.
  • Beef tenderloin has a lower glycemic index (0) than spelt (63).

Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Spelt, uncooked are the varieties used in this article.

Infographic

Beef tenderloin vs Spelt 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%
Spelt
Spelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more ZincZinc +22.9%
Contains more SeleniumSelenium +95.7%
Contains more MagnesiumMagnesium +518.2%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +17.2%
Contains more IronIron +42.8%
Contains more CopperCopper +315.4%
Contains more PhosphorusPhosphorus +97.5%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +21207.1%

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%
Spelt
Spelt
6
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +304.4%
Contains more Vitamin B3Vitamin B3 +128.1%
Contains more Vitamin B5Vitamin B5 +327.2%
Contains more FolateFolate +462.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.23mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Spelt DV% diff.
Manganese 0.014mg 2.983mg 129%
Vitamin B12 2.46µg 0µg 103%
Fiber 0g 10.7g 43%
Copper 0.123mg 0.511mg 43%
Saturated fat 9.72g 0.406g 42%
Fats 24.6g 2.43g 34%
Cholesterol 85mg 0mg 28%
Phosphorus 203mg 401mg 28%
Magnesium 22mg 136mg 27%
Monounsaturated fat 10.27g 0.445g 25%
Vitamin B3 3mg 6.843mg 24%
Carbs 0g 70.19g 23%
Vitamin B1 0.09mg 0.364mg 23%
Starch 53.92g 22%
Selenium 22.9µg 11.7µg 20%
Protein 23.9g 14.57g 19%
Choline 91mg 17%
Iron 3.11mg 4.44mg 17%
Vitamin B5 0.25mg 1.068mg 16%
Vitamin B2 0.26mg 0.113mg 11%
Folate 8µg 45µg 9%
Zinc 4.03mg 3.28mg 7%
Vitamin E 0.79mg 5%
Vitamin K 3.6µg 3%
Sodium 57mg 8mg 2%
Potassium 331mg 388mg 2%
Calcium 9mg 27mg 2%
Vitamin B6 0.25mg 0.23mg 2%
Polyunsaturated fat 1g 1.258g 2%
Calories 324kcal 338kcal 1%
Net carbs 0g 59.49g N/A
Sugar 0g 6.82g N/A
Tryptophan 0.268mg 0.132mg 0%
Threonine 1.044mg 0.443mg 0%
Isoleucine 1.075mg 0.552mg 0%
Leucine 1.889mg 1.07mg 0%
Lysine 1.989mg 0.409mg 0%
Methionine 0.612mg 0.258mg 0%
Phenylalanine 0.933mg 0.737mg 0%
Valine 1.163mg 0.681mg 0%
Histidine 0.818mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 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
Spelt
Spelt
1
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +64%
Contains more FatsFats +912.3%
Contains more WaterWater +338.9%
Contains more OtherOther +74.9%
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
Spelt
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +2207.9%
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +25.8%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.