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  6. Beef tenderloin vs. Sweet potato

Beef tenderloin vs. Sweet potato — In-Depth Nutrition Comparison

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What are the main differences between beef tenderloin and sweet potato?

  • Beef tenderloin is richer in vitamin B12, selenium, zinc, iron, phosphorus, vitamin B2, and vitamin B3, while sweet potato is higher in vitamin A.
  • Sweet potato's daily need coverage for vitamin A is 284% higher.
  • Sweet potato is lower in cholesterol.
  • Sweet potato has a higher glycemic index (70) than beef tenderloin (0).

We used Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Sweet potato, raw, unprepared types in this comparison.

Infographic

Beef tenderloin vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +409.8%
Contains more ZincZinc +1243.3%
Contains more PhosphorusPhosphorus +331.9%
Contains more SeleniumSelenium +3716.7%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +233.3%
Contains more CopperCopper +22.8%
Contains more ManganeseManganese +1742.9%
~equal in Potassium ~337mg
~equal in Sodium ~55mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +326.2%
Contains more Vitamin B3Vitamin B3 +438.6%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +639.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +220%
Contains more FolateFolate +37.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Sweet potato DV% diff.
Vitamin B12 2.46µg 0µg 103%
Vitamin A 0µg 709µg 79%
Protein 23.9g 1.57g 45%
Saturated fat 9.72g 0.018g 44%
Selenium 22.9µg 0.6µg 41%
Fats 24.6g 0.05g 38%
Zinc 4.03mg 0.3mg 34%
Iron 3.11mg 0.61mg 31%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.001g 26%
Phosphorus 203mg 47mg 22%
Vitamin B3 3mg 0.557mg 15%
Vitamin B2 0.26mg 0.061mg 15%
Choline 91mg 12.3mg 14%
Calories 324kcal 86kcal 12%
Fiber 0g 3g 12%
Manganese 0.014mg 0.258mg 11%
Vitamin B5 0.25mg 0.8mg 11%
Carbs 0g 20.12g 7%
Polyunsaturated fat 1g 0.014g 7%
Starch 12.65g 5%
Vitamin C 0mg 2.4mg 3%
Copper 0.123mg 0.151mg 3%
Vitamin B6 0.25mg 0.209mg 3%
Vitamin K 1.8µg 2%
Calcium 9mg 30mg 2%
Vitamin E 0.26mg 2%
Folate 8µg 11µg 1%
Vitamin B1 0.09mg 0.078mg 1%
Fructose 0.7g 1%
Magnesium 22mg 25mg 1%
Net carbs 0g 17.12g N/A
Potassium 331mg 337mg 0%
Sugar 0g 4.18g N/A
Sodium 57mg 55mg 0%
Tryptophan 0.268mg 0.031mg 0%
Threonine 1.044mg 0.083mg 0%
Isoleucine 1.075mg 0.055mg 0%
Leucine 1.889mg 0.092mg 0%
Lysine 1.989mg 0.066mg 0%
Methionine 0.612mg 0.029mg 0%
Phenylalanine 0.933mg 0.089mg 0%
Valine 1.163mg 0.086mg 0%
Histidine 0.818mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1422.3%
Contains more FatsFats +49100%
Contains more OtherOther +219.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +59.8%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +1026900%
Contains more Poly. FatPolyunsaturated fat +7042.9%
Contains less Sat. FatSaturated fat -99.8%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.