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Asparagus vs. Beef tenderloin — In-Depth Nutrition Comparison

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Significant differences between asparagus and beef tenderloin

  • Asparagus has more vitamin A; however, beef tenderloin is richer in vitamin B12, selenium, zinc, phosphorus, choline, vitamin B3, and vitamin B6.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than asparagus.
  • Asparagus contains less saturated fat.
  • Asparagus has a higher glycemic index. The glycemic index of asparagus is 32, while the glycemic index of beef tenderloin is 0.

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

Infographic

Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 +166.7%
Contains more CopperCopper +53.7%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +1028.6%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +63.9%
Contains more IronIron +45.3%
Contains more ZincZinc +646.3%
Contains more PhosphorusPhosphorus +290.4%
Contains more SeleniumSelenium +895.7%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
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 +58.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +550%
Contains more Vitamin B2Vitamin B2 +84.4%
Contains more Vitamin B3Vitamin B3 +206.7%
Contains more Vitamin B6Vitamin B6 +174.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +468.8%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.25mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +92.7%
Contains more ProteinProtein +986.4%
Contains more FatsFats +20400%
Contains more OtherOther +439.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 -99.6%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Asparagus Beef tenderloin
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Asparagus Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.04g 9.72g 44%
Protein 2.2g 23.9g 43%
Fats 0.12g 24.6g 38%
Selenium 2.3µg 22.9µg 37%
Vitamin K 41.6µg 35%
Zinc 0.54mg 4.03mg 32%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0g 10.27g 26%
Phosphorus 52mg 203mg 22%
Calories 20kcal 324kcal 15%
Choline 16mg 91mg 14%
Vitamin B3 0.978mg 3mg 13%
Iron 2.14mg 3.11mg 12%
Vitamin B6 0.091mg 0.25mg 12%
Folate 52µg 8µg 11%
Vitamin B2 0.141mg 0.26mg 9%
Fiber 2.1g 0g 8%
Vitamin E 1.13mg 8%
Copper 0.189mg 0.123mg 7%
Manganese 0.158mg 0.014mg 6%
Polyunsaturated fat 0.05g 1g 6%
Vitamin C 5.6mg 0mg 6%
Vitamin B1 0.143mg 0.09mg 4%
Vitamin A 38µg 0µg 4%
Potassium 202mg 331mg 4%
Sodium 2mg 57mg 2%
Calcium 24mg 9mg 2%
Magnesium 14mg 22mg 2%
Fructose 1g 1%
Carbs 3.88g 0g 1%
Net carbs 1.78g 0g N/A
Sugar 1.88g 0g N/A
Vitamin B5 0.274mg 0.25mg 0%
Tryptophan 0.027mg 0.268mg 0%
Threonine 0.084mg 1.044mg 0%
Isoleucine 0.075mg 1.075mg 0%
Leucine 0.128mg 1.889mg 0%
Lysine 0.104mg 1.989mg 0%
Methionine 0.031mg 0.612mg 0%
Phenylalanine 0.075mg 0.933mg 0%
Valine 0.115mg 1.163mg 0%
Histidine 0.049mg 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Asparagus Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
25%
Asparagus
44%
Beef tenderloin
Minerals Daily Need Coverage Score
25%
Asparagus
54%
Beef tenderloin

Comparison summary

Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $4)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 9.68g)
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.

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.