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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
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
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
25%
54%
Comparison summary
Which food is lower in Sugar?
Beef tenderloin is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Beef tenderloin is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef tenderloin is cheaper (difference - $4)
Which food is richer in minerals?
Beef tenderloin is relatively richer in minerals
Which food is lower in Cholesterol?
Asparagus is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 9.68g)
Which food is richer in vitamins?
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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.