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  6. Cauliflower vs. Beef tenderloin

Cauliflower vs. Beef tenderloin — In-Depth Nutrition Comparison

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The main differences between cauliflower and beef tenderloin

  • Cauliflower is richer in vitamin C, yet beef tenderloin is richer in vitamin B12, selenium, zinc, iron, phosphorus, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Cauliflower contains less saturated fat.

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

Infographic

Cauliflower vs Beef tenderloin 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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 CalciumCalcium +144.4%
Contains less SodiumSodium -47.4%
Contains more ManganeseManganese +1007.1%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +10.7%
Contains more IronIron +640.5%
Contains more CopperCopper +215.4%
Contains more ZincZinc +1392.6%
Contains more PhosphorusPhosphorus +361.4%
Contains more SeleniumSelenium +3716.7%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +166.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +612.5%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +491.7%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +105.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cauliflower Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Vitamin C 48.2mg 0mg 54%
Saturated fat 0.13g 9.72g 44%
Protein 1.92g 23.9g 44%
Selenium 0.6µg 22.9µg 41%
Fats 0.28g 24.6g 37%
Zinc 0.27mg 4.03mg 34%
Iron 0.42mg 3.11mg 34%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.034g 10.27g 26%
Phosphorus 44mg 203mg 23%
Vitamin B3 0.507mg 3mg 16%
Vitamin B2 0.06mg 0.26mg 15%
Calories 25kcal 324kcal 15%
Vitamin K 15.5µg 13%
Folate 57µg 8µg 12%
Copper 0.039mg 0.123mg 9%
Fiber 2g 0g 8%
Choline 44.3mg 91mg 8%
Vitamin B5 0.667mg 0.25mg 8%
Polyunsaturated fat 0.031g 1g 6%
Manganese 0.155mg 0.014mg 6%
Vitamin B6 0.184mg 0.25mg 5%
Vitamin B1 0.05mg 0.09mg 3%
Carbs 4.97g 0g 2%
Magnesium 15mg 22mg 2%
Fructose 0.97g 1%
Potassium 299mg 331mg 1%
Vitamin E 0.08mg 1%
Sodium 30mg 57mg 1%
Calcium 22mg 9mg 1%
Net carbs 2.97g 0g N/A
Sugar 1.91g 0g N/A
Tryptophan 0.02mg 0.268mg 0%
Threonine 0.076mg 1.044mg 0%
Isoleucine 0.071mg 1.075mg 0%
Leucine 0.106mg 1.889mg 0%
Lysine 0.217mg 1.989mg 0%
Methionine 0.02mg 0.612mg 0%
Phenylalanine 0.065mg 0.933mg 0%
Valine 0.125mg 1.163mg 0%
Histidine 0.056mg 0.818mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 WaterWater +90.3%
Contains more ProteinProtein +1144.8%
Contains more FatsFats +8685.7%
Contains more OtherOther +311.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -98.7%
Contains more Mono. FatMonounsaturated fat +30105.9%
Contains more Poly. FatPolyunsaturated fat +3125.8%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.