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
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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 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
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
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
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
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 Sugar |
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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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
34%
44%
Minerals Daily Need Coverage Score
143%
54%
Comparison summary
Which food is lower in Cholesterol?
Black gram is lower in Cholesterol (difference - 85mg)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Black gram contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 9.606g)
Which food is richer in minerals?
Black gram is relatively richer in minerals
Which food is lower in glycemic index?
Beef tenderloin is lower in glycemic index (difference - 43)
Which food is cheaper?
Beef tenderloin is cheaper (difference - $1.5)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.