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.
- Beef tenderloin has a lower glycemic index (0) than wild rice raw (57).
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.
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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 IronIron | +58.7% |
| Contains more SeleniumSelenium | +717.9% |
| Contains more MagnesiumMagnesium | +704.5% |
| Contains more CalciumCalcium | +133.3% |
| Contains more PotassiumPotassium | +29% |
| Contains more CopperCopper | +326% |
| Contains more ZincZinc | +47.9% |
| Contains more PhosphorusPhosphorus | +113.3% |
| Contains less SodiumSodium | -87.7% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +160% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +27.8% |
| Contains more Vitamin B3Vitamin B3 | +124.4% |
| Contains more Vitamin B5Vitamin B5 | +329.6% |
| Contains more Vitamin B6Vitamin B6 | +56.4% |
| Contains more FolateFolate | +1087.5% |
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:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more ProteinProtein | +62.3% |
| Contains more FatsFats | +2177.8% |
| Contains more WaterWater | +523.3% |
| Contains more OtherOther | +104.6% |
| 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
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains more Mono. FatMonounsaturated fat | +6359.1% |
| Contains more Poly. FatPolyunsaturated fat | +47.9% |
| Contains less Sat. FatSaturated 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.
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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 minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 2.46µg | 0µg | 103% |
| Manganese | 0.014mg | 1.329mg | 57% |
| Copper | 0.123mg | 0.524mg | 45% |
| Saturated fat | 9.72g | 0.156g | 43% |
| Magnesium | 22mg | 177mg | 37% |
| Selenium | 22.9µg | 2.8µg | 37% |
| Fats | 24.6g | 1.08g | 36% |
| Phosphorus | 203mg | 433mg | 33% |
| Cholesterol | 85mg | 0mg | 28% |
| Monounsaturated fat | 10.27g | 0.159g | 25% |
| Carbs | 0g | 74.9g | 25% |
| Fiber | 0g | 6.2g | 25% |
| Vitamin B3 | 3mg | 6.733mg | 23% |
| Folate | 8µg | 95µg | 22% |
| Zinc | 4.03mg | 5.96mg | 18% |
| Protein | 23.9g | 14.73g | 18% |
| Vitamin B5 | 0.25mg | 1.074mg | 16% |
| Iron | 3.11mg | 1.96mg | 14% |
| Vitamin B6 | 0.25mg | 0.391mg | 11% |
| Choline | 91mg | 35mg | 10% |
| Vitamin E | 0.82mg | 5% | |
| Potassium | 331mg | 427mg | 3% |
| Vitamin K | 1.9µg | 2% | |
| Polyunsaturated fat | 1g | 0.676g | 2% |
| Calories | 324kcal | 357kcal | 2% |
| Vitamin B1 | 0.09mg | 0.115mg | 2% |
| Sodium | 57mg | 7mg | 2% |
| Calcium | 9mg | 21mg | 1% |
| Net carbs | 0g | 68.7g | N/A |
| Sugar | 0g | 2.5g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B2 | 0.26mg | 0.262mg | 0% |
| Tryptophan | 0.268mg | 0.179mg | 0% |
| Threonine | 1.044mg | 0.469mg | 0% |
| Isoleucine | 1.075mg | 0.618mg | 0% |
| Leucine | 1.889mg | 1.018mg | 0% |
| Lysine | 1.989mg | 0.629mg | 0% |
| Methionine | 0.612mg | 0.438mg | 0% |
| Phenylalanine | 0.933mg | 0.721mg | 0% |
| Valine | 1.163mg | 0.858mg | 0% |
| Histidine | 0.818mg | 0.384mg | 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 |
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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%
37%
Minerals Daily Need Coverage Score
54%
96%
Comparison summary
Which food is lower in Cholesterol?
Wild rice raw is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Wild rice raw is lower in Saturated fat (difference - 9.564g)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Beef tenderloin is lower in glycemic index (difference - 57)
Which food is cheaper?
?
The foods are relatively equal in price ($)