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  6. Falafel vs. Beef tenderloin

Falafel vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the differences between falafel and beef tenderloin?

  • Falafel is higher in manganese, folate, copper, and magnesium; however, beef tenderloin is richer in vitamin B12, selenium, zinc, and vitamin B3.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Beef tenderloin contains 49 times less manganese than falafel. Falafel contains 0.691mg of manganese, while beef tenderloin contains 0.014mg.
  • Falafel has less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than falafel (33).

We used Falafel, home-prepared and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this article.

Infographic

Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
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 +272.7%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +76.7%
Contains more CopperCopper +109.8%
Contains more ManganeseManganese +4835.7%
Contains more ZincZinc +168.7%
Contains less SodiumSodium -80.6%
Contains more SeleniumSelenium +2190%
~equal in Iron ~3.11mg
~equal in Phosphorus ~203mg

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more FolateFolate +1062.5%
Contains more Vitamin B2Vitamin B2 +56.6%
Contains more Vitamin B3Vitamin B3 +187.4%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Falafel Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Selenium 1µg 22.9µg 40%
Saturated fat 2.383g 9.72g 33%
Manganese 0.691mg 0.014mg 29%
Cholesterol 0mg 85mg 28%
Zinc 1.5mg 4.03mg 23%
Protein 13.31g 23.9g 21%
Folate 93µg 8µg 21%
Polyunsaturated fat 4.16g 1g 21%
Choline 91mg 17%
Copper 0.258mg 0.123mg 15%
Magnesium 82mg 22mg 14%
Vitamin B3 1.044mg 3mg 12%
Carbs 31.84g 0g 11%
Fats 17.8g 24.6g 10%
Vitamin B6 0.125mg 0.25mg 10%
Sodium 294mg 57mg 10%
Vitamin B2 0.166mg 0.26mg 7%
Potassium 585mg 331mg 7%
Vitamin B1 0.146mg 0.09mg 5%
Calcium 54mg 9mg 5%
Iron 3.42mg 3.11mg 4%
Vitamin C 1.6mg 0mg 2%
Phosphorus 192mg 203mg 2%
Vitamin B5 0.292mg 0.25mg 1%
Calories 333kcal 324kcal 0%
Net carbs 31.84g 0g N/A
Vitamin A 1µg 0µg 0%
Monounsaturated fat 10.171g 10.27g 0%
Tryptophan 0.134mg 0.268mg 0%
Threonine 0.492mg 1.044mg 0%
Isoleucine 0.567mg 1.075mg 0%
Leucine 0.944mg 1.889mg 0%
Lysine 0.856mg 1.989mg 0%
Methionine 0.187mg 0.612mg 0%
Phenylalanine 0.707mg 0.933mg 0%
Valine 0.562mg 1.163mg 0%
Histidine 0.364mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 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 +79.6%
Contains more FatsFats +38.2%
Contains more WaterWater +39.7%
Contains more OtherOther +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 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 -75.5%
Contains more Poly. FatPolyunsaturated fat +316%
~equal in Monounsaturated fat ~10.27g

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.