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  6. Plantain raw vs. Beef tenderloin

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

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What are the main differences between plantain raw and beef tenderloin?

  • Plantain raw is richer in vitamin A and vitamin C, while beef tenderloin is higher in vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B2.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Plantain raw is lower in saturated fat.
  • Plantain raw has a higher glycemic index (37) than beef tenderloin (0).

We used Plantains, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
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 +68.2%
Contains more PotassiumPotassium +50.8%
Contains less SodiumSodium -93%
Contains more CalciumCalcium +200%
Contains more IronIron +418.3%
Contains more CopperCopper +51.9%
Contains more ZincZinc +2778.6%
Contains more PhosphorusPhosphorus +497.1%
Contains more SeleniumSelenium +1426.7%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 B6Vitamin B6 +19.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +381.5%
Contains more Vitamin B3Vitamin B3 +337.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +574.1%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.25mg

All nutrients comparison - raw data values

Nutrient Plantain raw Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 1.3g 23.9g 45%
Saturated fat 0.143g 9.72g 44%
Selenium 1.5µg 22.9µg 39%
Fats 0.37g 24.6g 37%
Zinc 0.14mg 4.03mg 35%
Iron 0.6mg 3.11mg 31%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.032g 10.27g 26%
Phosphorus 34mg 203mg 24%
Vitamin C 18.4mg 0mg 20%
Vitamin B2 0.054mg 0.26mg 16%
Vitamin B3 0.686mg 3mg 14%
Choline 13.5mg 91mg 14%
Carbs 31.89g 0g 11%
Calories 122kcal 324kcal 10%
Fiber 2.3g 0g 9%
Polyunsaturated fat 0.069g 1g 6%
Vitamin A 56µg 0µg 6%
Copper 0.081mg 0.123mg 5%
Potassium 499mg 331mg 5%
Folate 22µg 8µg 4%
Vitamin B6 0.299mg 0.25mg 4%
Magnesium 37mg 22mg 4%
Vitamin B1 0.052mg 0.09mg 3%
Sodium 4mg 57mg 2%
Manganese 0.014mg 1%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Calcium 3mg 9mg 1%
Net carbs 29.59g 0g N/A
Sugar 15g 0g N/A
Vitamin B5 0.26mg 0.25mg 0%
Tryptophan 0.015mg 0.268mg 0%
Threonine 0.034mg 1.044mg 0%
Isoleucine 0.036mg 1.075mg 0%
Leucine 0.059mg 1.889mg 0%
Lysine 0.06mg 1.989mg 0%
Methionine 0.017mg 0.612mg 0%
Phenylalanine 0.044mg 0.933mg 0%
Valine 0.046mg 1.163mg 0%
Histidine 0.064mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 +35%
Contains more ProteinProtein +1738.5%
Contains more FatsFats +6548.6%
Contains more OtherOther +169.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 -98.5%
Contains more Mono. FatMonounsaturated fat +31993.8%
Contains more Poly. FatPolyunsaturated fat +1349.3%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.