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.
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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 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% |
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 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% |
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:
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
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
32%
Minerals Daily Need Coverage Score
54%
152%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 3.594g)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Beef tenderloin is cheaper (difference - $5)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.