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  6. Beef tenderloin vs. Sunflower seeds

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

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A recap on the differences between beef tenderloin and sunflower seeds

  • Beef tenderloin is higher in vitamin B12, yet sunflower seeds are higher in copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, folate, selenium, and fiber.
  • Sunflower seeds cover your daily copper needs 186% 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, sunflower seed kernels, dried.

Infographic

Beef tenderloin vs Sunflower 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +1377.3%
Contains more CalciumCalcium +766.7%
Contains more PotassiumPotassium +94.9%
Contains more IronIron +68.8%
Contains more CopperCopper +1363.4%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +225.1%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +13828.6%
Contains more SeleniumSelenium +131.4%

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%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +65.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1544.4%
Contains more Vitamin B2Vitamin B2 +36.5%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +352%
Contains more Vitamin B6Vitamin B6 +438%
Contains more FolateFolate +2737.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Copper 0.123mg 1.8mg 186%
Polyunsaturated fat 1g 23.137g 148%
Vitamin B1 0.09mg 1.48mg 116%
Vitamin B12 2.46µg 0µg 103%
Manganese 0.014mg 1.95mg 84%
Vitamin B6 0.25mg 1.345mg 84%
Magnesium 22mg 325mg 72%
Phosphorus 203mg 660mg 65%
Folate 8µg 227µg 55%
Selenium 22.9µg 53µg 55%
Fats 24.6g 51.46g 41%
Fiber 0g 8.6g 34%
Vitamin B3 3mg 8.335mg 33%
Cholesterol 85mg 0mg 28%
Iron 3.11mg 5.25mg 27%
Saturated fat 9.72g 4.455g 24%
Monounsaturated fat 10.27g 18.528g 21%
Vitamin B5 0.25mg 1.13mg 18%
Calories 324kcal 584kcal 13%
Potassium 331mg 645mg 9%
Zinc 4.03mg 5mg 9%
Vitamin B2 0.26mg 0.355mg 7%
Calcium 9mg 78mg 7%
Choline 91mg 55.1mg 7%
Carbs 0g 20g 7%
Protein 23.9g 20.78g 6%
Vitamin C 0mg 1.4mg 2%
Sodium 57mg 9mg 2%
Net carbs 0g 11.4g N/A
Sugar 0g 2.62g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.268mg 0.348mg 0%
Threonine 1.044mg 0.928mg 0%
Isoleucine 1.075mg 1.139mg 0%
Leucine 1.889mg 1.659mg 0%
Lysine 1.989mg 0.937mg 0%
Methionine 0.612mg 0.494mg 0%
Phenylalanine 0.933mg 1.169mg 0%
Valine 1.163mg 1.315mg 0%
Histidine 0.818mg 0.632mg 0%
Omega-3 - EPA 0.014g 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +15%
Contains more WaterWater +922.6%
Contains more FatsFats +109.2%
Contains more CarbsCarbs +∞%
~equal in Other ~3.03g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -54.2%
Contains more Mono. FatMonounsaturated fat +80.4%
Contains more Poly. FatPolyunsaturated fat +2213.7%

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.