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  6. Garlic vs. Beef tenderloin

Garlic vs. Beef tenderloin — In-Depth Nutrition Comparison

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The main differences between garlic and beef tenderloin

  • Garlic is richer in vitamin B6, manganese, vitamin C, copper, and calcium, yet beef tenderloin is richer in vitamin B12, zinc, and iron.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Garlic contains less saturated fat.
  • Beef tenderloin has a lower glycemic index than garlic.

Food types used in this article are Garlic, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Garlic 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.
Garlic
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +13.6%
Contains more CalciumCalcium +1911.1%
Contains more PotassiumPotassium +21.1%
Contains more CopperCopper +143.1%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +11842.9%
Contains more IronIron +82.9%
Contains more ZincZinc +247.4%
Contains more PhosphorusPhosphorus +32.7%
Contains more SeleniumSelenium +61.3%

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.
Garlic
Garlic
6
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B5Vitamin B5 +138.4%
Contains more Vitamin B6Vitamin B6 +394%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +328.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +292.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Garlic Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Vitamin B6 1.235mg 0.25mg 76%
Manganese 1.672mg 0.014mg 72%
Saturated fat 0.089g 9.72g 44%
Fats 0.5g 24.6g 37%
Vitamin C 31.2mg 0mg 35%
Protein 6.36g 23.9g 35%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.011g 10.27g 26%
Zinc 1.16mg 4.03mg 26%
Copper 0.299mg 0.123mg 20%
Iron 1.7mg 3.11mg 18%
Calcium 181mg 9mg 17%
Selenium 14.2µg 22.9µg 16%
Vitamin B3 0.7mg 3mg 14%
Choline 23.2mg 91mg 12%
Vitamin B2 0.11mg 0.26mg 12%
Carbs 33.06g 0g 11%
Calories 149kcal 324kcal 9%
Vitamin B1 0.2mg 0.09mg 9%
Fiber 2.1g 0g 8%
Phosphorus 153mg 203mg 7%
Vitamin B5 0.596mg 0.25mg 7%
Polyunsaturated fat 0.249g 1g 5%
Sodium 17mg 57mg 2%
Potassium 401mg 331mg 2%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Folate 3µg 8µg 1%
Magnesium 25mg 22mg 1%
Net carbs 30.96g 0g N/A
Sugar 1g 0g N/A
Tryptophan 0.066mg 0.268mg 0%
Threonine 0.157mg 1.044mg 0%
Isoleucine 0.217mg 1.075mg 0%
Leucine 0.308mg 1.889mg 0%
Lysine 0.273mg 1.989mg 0%
Methionine 0.076mg 0.612mg 0%
Phenylalanine 0.183mg 0.933mg 0%
Valine 0.291mg 1.163mg 0%
Histidine 0.113mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +21.1%
Contains more ProteinProtein +275.8%
Contains more FatsFats +4820%
Contains more OtherOther +108.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -99.1%
Contains more Mono. FatMonounsaturated fat +93263.6%
Contains more Poly. FatPolyunsaturated fat +301.6%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.