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  6. Chickpea raw vs. Beef tenderloin

Chickpea raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and beef tenderloin

  • Chickpea raw is higher in manganese, folate, copper, fiber, vitamin B1, and vitamin B5, yet beef tenderloin is higher in vitamin B12 and selenium.
  • Chickpea raw covers your daily manganese needs 926% more than beef tenderloin.
  • The amount of saturated fat in chickpea raw is lower.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Chickpea raw 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
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 +259.1%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +116.9%
Contains more IronIron +38.6%
Contains more CopperCopper +433.3%
Contains more PhosphorusPhosphorus +24.1%
Contains less SodiumSodium -57.9%
Contains more ManganeseManganese +152085.7%
Contains more ZincZinc +46%
Contains more SeleniumSelenium +∞%

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +430%
Contains more Vitamin B5Vitamin B5 +535.2%
Contains more Vitamin B6Vitamin B6 +114%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6862.5%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +94.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~91mg

All nutrients comparison - raw data values

Nutrient Chickpea raw Beef tenderloin DV% diff.
Manganese 21.306mg 0.014mg 926%
Folate 557µg 8µg 137%
Vitamin B12 0µg 2.46µg 103%
Copper 0.656mg 0.123mg 59%
Fiber 12.2g 0g 49%
Selenium 0µg 22.9µg 42%
Saturated fat 0.603g 9.72g 41%
Vitamin B1 0.477mg 0.09mg 32%
Fats 6.04g 24.6g 29%
Cholesterol 0mg 85mg 28%
Vitamin B5 1.588mg 0.25mg 27%
Vitamin B6 0.535mg 0.25mg 22%
Monounsaturated fat 1.377g 10.27g 22%
Carbs 62.95g 0g 21%
Iron 4.31mg 3.11mg 15%
Magnesium 79mg 22mg 14%
Polyunsaturated fat 2.731g 1g 12%
Zinc 2.76mg 4.03mg 12%
Potassium 718mg 331mg 11%
Vitamin B3 1.541mg 3mg 9%
Vitamin K 9µg 8%
Protein 20.47g 23.9g 7%
Phosphorus 252mg 203mg 7%
Vitamin E 0.82mg 5%
Calcium 57mg 9mg 5%
Vitamin C 4mg 0mg 4%
Vitamin B2 0.212mg 0.26mg 4%
Calories 378kcal 324kcal 3%
Choline 99.3mg 91mg 2%
Sodium 24mg 57mg 1%
Net carbs 50.75g 0g N/A
Sugar 10.7g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.2mg 0.268mg 0%
Threonine 0.766mg 1.044mg 0%
Isoleucine 0.882mg 1.075mg 0%
Leucine 1.465mg 1.889mg 0%
Lysine 1.377mg 1.989mg 0%
Methionine 0.27mg 0.612mg 0%
Phenylalanine 1.103mg 0.933mg 0%
Valine 0.865mg 1.163mg 0%
Histidine 0.566mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 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 ProteinProtein +16.8%
Contains more FatsFats +307.3%
Contains more WaterWater +529.8%
~equal in Other ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 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 -93.8%
Contains more Poly. FatPolyunsaturated fat +173.1%
Contains more Mono. FatMonounsaturated fat +645.8%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.