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  6. Beef tenderloin vs. Walnut

Beef tenderloin vs. Walnut — In-Depth Nutrition Comparison

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The main differences between beef tenderloin and walnut

  • Beef tenderloin is richer in vitamin B12 and selenium, yet walnut is richer in copper, manganese, magnesium, fiber, folate, vitamin B6, and vitamin B1.
  • Daily need coverage for copper for walnut is 163% higher.
  • Walnut contains less cholesterol.

Food types used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Nuts, walnuts, english.

Infographic

Beef tenderloin vs Walnut 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.
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%
Walnut
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more ZincZinc +30.4%
Contains more SeleniumSelenium +367.3%
Contains more MagnesiumMagnesium +618.2%
Contains more CalciumCalcium +988.9%
Contains more PotassiumPotassium +33.2%
Contains more CopperCopper +1189.4%
Contains more PhosphorusPhosphorus +70.4%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +24285.7%
~equal in Iron ~2.91mg

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%
Walnut
Walnut
8
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +132.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +278.9%
Contains more Vitamin B5Vitamin B5 +128%
Contains more Vitamin B6Vitamin B6 +114.8%
Contains more FolateFolate +1125%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Walnut DV% diff.
Polyunsaturated fat 1g 47.174g 308%
Copper 0.123mg 1.586mg 163%
Manganese 0.014mg 3.414mg 148%
Vitamin B12 2.46µg 0µg 103%
Fats 24.6g 65.21g 62%
Selenium 22.9µg 4.9µg 33%
Magnesium 22mg 158mg 32%
Cholesterol 85mg 0mg 28%
Fiber 0g 6.7g 27%
Folate 8µg 98µg 23%
Vitamin B6 0.25mg 0.537mg 22%
Vitamin B1 0.09mg 0.341mg 21%
Phosphorus 203mg 346mg 20%
Protein 23.9g 15.23g 17%
Calories 324kcal 654kcal 17%
Saturated fat 9.72g 6.126g 16%
Vitamin B3 3mg 1.125mg 12%
Choline 91mg 39.2mg 9%
Zinc 4.03mg 3.09mg 9%
Calcium 9mg 98mg 9%
Vitamin B2 0.26mg 0.15mg 8%
Vitamin B5 0.25mg 0.57mg 6%
Vitamin E 0.7mg 5%
Carbs 0g 13.71g 5%
Iron 3.11mg 2.91mg 3%
Potassium 331mg 441mg 3%
Monounsaturated fat 10.27g 8.933g 3%
Vitamin K 2.7µg 2%
Sodium 57mg 2mg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 0g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.268mg 0.17mg 0%
Threonine 1.044mg 0.596mg 0%
Isoleucine 1.075mg 0.625mg 0%
Leucine 1.889mg 1.17mg 0%
Lysine 1.989mg 0.424mg 0%
Methionine 0.612mg 0.236mg 0%
Phenylalanine 0.933mg 0.711mg 0%
Valine 1.163mg 0.753mg 0%
Histidine 0.818mg 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +56.9%
Contains more WaterWater +1088.5%
Contains more OtherOther +75.8%
Contains more FatsFats +165.1%
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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains more Mono. FatMonounsaturated fat +15%
Contains less Sat. FatSaturated fat -37%
Contains more Poly. FatPolyunsaturated fat +4617.4%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.