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  6. Beef tenderloin vs. Wild rice raw

Beef tenderloin vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the differences between Beef tenderloin and Wild rice raw?

  • Beef tenderloin is higher in Vitamin B12, and Selenium, however, Wild rice raw is richer in Manganese, Copper, Magnesium, Phosphorus, Fiber, and Vitamin B3.
  • Beef tenderloin's daily need coverage for Vitamin B12 is 103% more.

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Wild rice, raw types in this article.

Infographic

Beef tenderloin vs Wild rice raw 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.
Beef tenderloin
Beef tenderloin
2
:
8
Wild rice raw
Wild rice raw
Contains more Iron +58.7%
Contains more Selenium +717.9%
Contains more Calcium +133.3%
Contains more Magnesium +704.5%
Contains more Phosphorus +113.3%
Contains more Potassium +29%
Contains less Sodium -87.7%
Contains more Zinc +47.9%
Contains more Copper +326%
Contains more Manganese +9392.9%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Iron +58.7%
Contains more Selenium +717.9%
Contains more Calcium +133.3%
Contains more Magnesium +704.5%
Contains more Phosphorus +113.3%
Contains more Potassium +29%
Contains less Sodium -87.7%
Contains more Zinc +47.9%
Contains more Copper +326%
Contains more Manganese +9392.9%

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.
Beef tenderloin
Beef tenderloin
1
:
10
Wild rice raw
Wild rice raw
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B5 +329.6%
Contains more Vitamin B6 +56.4%
Contains more Folate +1087.5%
Equal in Vitamin B2 - 0.262
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +27.8%
Contains more Vitamin B3 +124.4%
Contains more Vitamin B5 +329.6%
Contains more Vitamin B6 +56.4%
Contains more Folate +1087.5%
Equal in Vitamin B2 - 0.262

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
4
:
1
Wild rice raw
Wild rice raw
Contains more Protein +62.3%
Contains more Fats +2177.8%
Contains more Water +523.3%
Contains more Other +104.6%
Contains more Carbs +∞%
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Protein +62.3%
Contains more Fats +2177.8%
Contains more Water +523.3%
Contains more Other +104.6%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +6359.1%
Contains more Polyunsaturated fat +47.9%
Contains less Saturated Fat -98.4%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +6359.1%
Contains more Polyunsaturated fat +47.9%
Contains less Saturated Fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef tenderloin Wild rice raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Wild rice raw Opinion
Net carbs 0g 68.7g Wild rice raw
Protein 23.9g 14.73g Beef tenderloin
Fats 24.6g 1.08g Beef tenderloin
Carbs 0g 74.9g Wild rice raw
Calories 324kcal 357kcal Wild rice raw
Sugar 0g 2.5g Beef tenderloin
Fiber 0g 6.2g Wild rice raw
Calcium 9mg 21mg Wild rice raw
Iron 3.11mg 1.96mg Beef tenderloin
Magnesium 22mg 177mg Wild rice raw
Phosphorus 203mg 433mg Wild rice raw
Potassium 331mg 427mg Wild rice raw
Sodium 57mg 7mg Wild rice raw
Zinc 4.03mg 5.96mg Wild rice raw
Copper 0.123mg 0.524mg Wild rice raw
Manganese 0.014mg 1.329mg Wild rice raw
Selenium 22.9µg 2.8µg Beef tenderloin
Vitamin A 0IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.82mg Wild rice raw
Vitamin B1 0.09mg 0.115mg Wild rice raw
Vitamin B2 0.26mg 0.262mg Wild rice raw
Vitamin B3 3mg 6.733mg Wild rice raw
Vitamin B5 0.25mg 1.074mg Wild rice raw
Vitamin B6 0.25mg 0.391mg Wild rice raw
Folate 8µg 95µg Wild rice raw
Vitamin B12 2.46µg 0µg Beef tenderloin
Vitamin K 1.9µg Wild rice raw
Tryptophan 0.268mg 0.179mg Beef tenderloin
Threonine 1.044mg 0.469mg Beef tenderloin
Isoleucine 1.075mg 0.618mg Beef tenderloin
Leucine 1.889mg 1.018mg Beef tenderloin
Lysine 1.989mg 0.629mg Beef tenderloin
Methionine 0.612mg 0.438mg Beef tenderloin
Phenylalanine 0.933mg 0.721mg Beef tenderloin
Valine 1.163mg 0.858mg Beef tenderloin
Histidine 0.818mg 0.384mg Beef tenderloin
Cholesterol 85mg 0mg Wild rice raw
Saturated Fat 9.72g 0.156g Wild rice raw
Monounsaturated Fat 10.27g 0.159g Beef tenderloin
Polyunsaturated fat 1g 0.676g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Beef tenderloin
39%
Wild rice raw
Minerals Daily Need Coverage Score
54%
Beef tenderloin
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 9.564g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 57)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.