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Beef tenderloin vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and winter melon

  • Beef tenderloin has more vitamin B12, selenium, iron, zinc, phosphorus, vitamin B6, and vitamin B3; however, winter melon has more vitamin C.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.

The food varieties used in the comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Waxgourd, (chinese preserving melon), raw.

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Beef tenderloin vs Winter melon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +5416.7%
Contains more IronIron +677.5%
Contains more CopperCopper +434.8%
Contains more ZincZinc +560.7%
Contains more PhosphorusPhosphorus +968.4%
Contains less SodiumSodium -48.6%
Contains more SeleniumSelenium +11350%
Contains more CalciumCalcium +111.1%
Contains more ManganeseManganese +314.3%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +650%
Contains more Vitamin B5Vitamin B5 +88%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Winter melon DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 0.4g 47%
Saturated fat 9.72g 0.016g 44%
Selenium 22.9µg 0.2µg 41%
Fats 24.6g 0.2g 38%
Iron 3.11mg 0.4mg 34%
Zinc 4.03mg 0.61mg 31%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.037g 26%
Phosphorus 203mg 19mg 26%
Choline 91mg 17%
Vitamin B6 0.25mg 0.035mg 17%
Calories 324kcal 13kcal 16%
Vitamin B3 3mg 0.4mg 16%
Vitamin C 0mg 13mg 14%
Vitamin B2 0.26mg 0.11mg 12%
Fiber 0g 2.9g 12%
Copper 0.123mg 0.023mg 11%
Potassium 331mg 6mg 10%
Polyunsaturated fat 1g 0.087g 6%
Vitamin B1 0.09mg 0.04mg 4%
Magnesium 22mg 10mg 3%
Manganese 0.014mg 0.058mg 2%
Vitamin B5 0.25mg 0.133mg 2%
Sodium 57mg 111mg 2%
Calcium 9mg 19mg 1%
Folate 8µg 5µg 1%
Carbs 0g 3g 1%
Net carbs 0g 0.1g N/A
Tryptophan 0.268mg 0.002mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0.009mg 0%
Methionine 0.612mg 0.003mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +5875%
Contains more FatsFats +12200%
Contains more OtherOther +943.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +98.7%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +27656.8%
Contains more Poly. FatPolyunsaturated fat +1049.4%
Contains less Sat. FatSaturated fat -99.8%

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.