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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.
  • 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.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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.
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%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Wild rice raw 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%

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
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 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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
16% 16% 68%
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%

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.