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  6. Beef tenderloin vs. Yardlong bean (Asparagus bean) raw

Beef tenderloin vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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How are beef tenderloin and yardlong bean (Asparagus bean) raw different?

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B6; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Beef tenderloin covers your daily need for vitamin B12, 103% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of beef tenderloin is 0.

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

Infographic

Beef tenderloin vs Yardlong bean (Asparagus bean) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +37.9%
Contains more IronIron +561.7%
Contains more CopperCopper +156.3%
Contains more ZincZinc +989.2%
Contains more PhosphorusPhosphorus +244.1%
Contains more SeleniumSelenium +1426.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +455.6%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +1364.3%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +631.7%
Contains more Vitamin B5Vitamin B5 +354.5%
Contains more Vitamin B6Vitamin B6 +941.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +18.9%
Contains more FolateFolate +675%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.105g 44%
Protein 23.9g 2.8g 42%
Selenium 22.9µg 1.5µg 39%
Fats 24.6g 0.4g 37%
Iron 3.11mg 0.47mg 33%
Zinc 4.03mg 0.37mg 33%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.036g 26%
Vitamin C 0mg 18.8mg 21%
Phosphorus 203mg 59mg 21%
Choline 91mg 17%
Vitamin B6 0.25mg 0.024mg 17%
Vitamin B3 3mg 0.41mg 16%
Calories 324kcal 47kcal 14%
Folate 8µg 62µg 14%
Vitamin B2 0.26mg 0.11mg 12%
Manganese 0.014mg 0.205mg 8%
Copper 0.123mg 0.048mg 8%
Polyunsaturated fat 1g 0.169g 6%
Vitamin A 0µg 43µg 5%
Magnesium 22mg 44mg 5%
Vitamin B5 0.25mg 0.055mg 4%
Calcium 9mg 50mg 4%
Potassium 331mg 240mg 3%
Carbs 0g 8.35g 3%
Sodium 57mg 4mg 2%
Vitamin B1 0.09mg 0.107mg 1%
Net carbs 0g 8.35g N/A
Tryptophan 0.268mg 0.032mg 0%
Threonine 1.044mg 0.104mg 0%
Isoleucine 1.075mg 0.15mg 0%
Leucine 1.889mg 0.2mg 0%
Lysine 1.989mg 0.184mg 0%
Methionine 0.612mg 0.04mg 0%
Phenylalanine 0.933mg 0.154mg 0%
Valine 1.163mg 0.162mg 0%
Histidine 0.818mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +753.6%
Contains more FatsFats +6050%
Contains more OtherOther +421.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +81.6%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +28427.8%
Contains more Poly. FatPolyunsaturated fat +491.7%
Contains less Sat. FatSaturated fat -98.9%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.