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  6. Black gram vs. Beef tenderloin

Black gram vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between black gram and beef tenderloin

  • Black gram has more copper, fiber, manganese, magnesium, iron, and folate; however, beef tenderloin has more vitamin B12 and selenium.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Mungo beans, mature seeds, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Black gram vs Beef tenderloin 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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%
Contains more MagnesiumMagnesium +1113.6%
Contains more CalciumCalcium +1433.3%
Contains more PotassiumPotassium +197%
Contains more IronIron +143.4%
Contains more CopperCopper +697.6%
Contains more PhosphorusPhosphorus +86.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +10807.1%
Contains more ZincZinc +20.3%
Contains more SeleniumSelenium +179.3%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +203.3%
Contains more Vitamin B5Vitamin B5 +262.4%
Contains more Vitamin B6Vitamin B6 +12.4%
Contains more FolateFolate +2600%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Black gram Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Copper 0.981mg 0.123mg 95%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.014mg 66%
Magnesium 267mg 22mg 58%
Iron 7.57mg 3.11mg 56%
Folate 216µg 8µg 52%
Saturated fat 0.114g 9.72g 44%
Fats 1.64g 24.6g 35%
Cholesterol 0mg 85mg 28%
Selenium 8.2µg 22.9µg 27%
Monounsaturated fat 0.085g 10.27g 25%
Phosphorus 379mg 203mg 25%
Carbs 58.99g 0g 20%
Potassium 983mg 331mg 19%
Choline 91mg 17%
Vitamin B1 0.273mg 0.09mg 15%
Calcium 138mg 9mg 13%
Vitamin B5 0.906mg 0.25mg 13%
Vitamin B3 1.447mg 3mg 10%
Zinc 3.35mg 4.03mg 6%
Protein 25.21g 23.9g 3%
Vitamin B6 0.281mg 0.25mg 2%
Sodium 38mg 57mg 1%
Calories 341kcal 324kcal 1%
Net carbs 40.69g 0g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.254mg 0.26mg 0%
Polyunsaturated fat 1.071g 1g 0%
Tryptophan 0.263mg 0.268mg 0%
Threonine 0.875mg 1.044mg 0%
Isoleucine 1.287mg 1.075mg 0%
Leucine 2.089mg 1.889mg 0%
Lysine 1.674mg 1.989mg 0%
Methionine 0.367mg 0.612mg 0%
Phenylalanine 1.473mg 0.933mg 0%
Valine 1.416mg 1.163mg 0%
Histidine 0.706mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +1400%
Contains more WaterWater +347.9%
~equal in Protein ~23.9g
~equal in Other ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +11982.4%
~equal in Polyunsaturated fat ~1g

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.