Beef tenderloin vs. Tamale — In-Depth Nutrition Comparison
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What are the main differences between beef tenderloin and tamale?
- Beef tenderloin is richer in vitamin B12, selenium, iron, zinc, phosphorus, and vitamin B2, while tamale is higher in fiber.
- Beef tenderloin's daily need coverage for vitamin B12 is 80% higher.
- Tamale has 5 times less cholesterol than beef tenderloin. Beef tenderloin has 85mg of cholesterol, while tamale has 17mg.
- Tamale has a higher glycemic index (82) than beef tenderloin (0).
We used Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Tamales (Navajo) types in this comparison.
Infographic
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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.
| Contains more PotassiumPotassium | +152.7% |
| Contains more IronIron | +154.9% |
| Contains more CopperCopper | +95.2% |
| Contains more ZincZinc | +172.3% |
| Contains more PhosphorusPhosphorus | +105.1% |
| Contains less SodiumSodium | -86.7% |
| Contains more SeleniumSelenium | +281.7% |
| Contains more CalciumCalcium | +222.2% |
| Contains more ManganeseManganese | +1142.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +80% |
| Contains more Vitamin B2Vitamin B2 | +225% |
| Contains more Vitamin B3Vitamin B3 | +88.7% |
| Contains more Vitamin B5Vitamin B5 | +22% |
| Contains more Vitamin B6Vitamin B6 | +74.8% |
| Contains more Vitamin B12Vitamin B12 | +355.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +87.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.46µg | 0.54µg | 80% |
| Protein | 23.9g | 6.28g | 35% |
| Saturated fat | 9.72g | 2.396g | 33% |
| Selenium | 22.9µg | 6µg | 31% |
| Fats | 24.6g | 6.12g | 28% |
| Iron | 3.11mg | 1.22mg | 24% |
| Cholesterol | 85mg | 17mg | 23% |
| Zinc | 4.03mg | 1.48mg | 23% |
| Monounsaturated fat | 10.27g | 2.739g | 19% |
| Choline | 91mg | 17% | |
| Sodium | 57mg | 427mg | 16% |
| Phosphorus | 203mg | 99mg | 15% |
| Vitamin B2 | 0.26mg | 0.08mg | 14% |
| Fiber | 0g | 3.1g | 12% |
| Vitamin B3 | 3mg | 1.59mg | 9% |
| Calories | 324kcal | 153kcal | 9% |
| Vitamin B6 | 0.25mg | 0.143mg | 8% |
| Copper | 0.123mg | 0.063mg | 7% |
| Manganese | 0.014mg | 0.174mg | 7% |
| Potassium | 331mg | 131mg | 6% |
| Carbs | 0g | 18.12g | 6% |
| Starch | 12.27g | 5% | |
| Vitamin B1 | 0.09mg | 0.05mg | 3% |
| Folate | 8µg | 15µg | 2% |
| Polyunsaturated fat | 1g | 0.688g | 2% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Calcium | 9mg | 29mg | 2% |
| Vitamin B5 | 0.25mg | 0.205mg | 1% |
| Net carbs | 0g | 15.02g | N/A |
| Magnesium | 22mg | 22mg | 0% |
| Sugar | 0g | 0.99g | N/A |
| Tryptophan | 0.268mg | 0.052mg | 0% |
| Threonine | 1.044mg | 0.239mg | 0% |
| Isoleucine | 1.075mg | 0.271mg | 0% |
| Leucine | 1.889mg | 0.568mg | 0% |
| Lysine | 1.989mg | 0.427mg | 0% |
| Methionine | 0.612mg | 0.15mg | 0% |
| Phenylalanine | 0.933mg | 0.275mg | 0% |
| Valine | 1.163mg | 0.318mg | 0% |
| Histidine | 0.818mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
6.28 g
Fats:
6.12 g
Carbs:
18.12 g
Water:
68.1 g
Other:
1.38 g
| Contains more ProteinProtein | +280.6% |
| Contains more FatsFats | +302% |
| Contains more OtherOther | +126.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +40.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
Saturated fat:
Sat. Fat
2.396 g
Monounsaturated fat:
Mono. Fat
2.739 g
Polyunsaturated fat:
Poly. Fat
0.688 g
| Contains more Mono. FatMonounsaturated fat | +275% |
| Contains more Poly. FatPolyunsaturated fat | +45.3% |
| Contains less Sat. FatSaturated fat | -75.3% |
