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Groat vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the differences between groat and beef tenderloin?

  • Groat is higher in copper, manganese, magnesium, fiber, vitamin B3, and phosphorus; however, beef tenderloin is richer in vitamin B12 and selenium.
  • Groat's daily need coverage for copper is 109% more.
  • Groat has less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than groat (54).

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

Infographic

Groat 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.
Groat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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 +950%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +39%
Contains more CopperCopper +794.3%
Contains more PhosphorusPhosphorus +70.9%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +9185.7%
Contains more IronIron +41.4%
Contains more ZincZinc +67.9%
Contains more SeleniumSelenium +175.9%

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.
Groat
5
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% 25% 98% 132% 74% 48% 0% 0% 23% 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 B1Vitamin B1 +12.2%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B3Vitamin B3 +134%
Contains more Vitamin B5Vitamin B5 +393.2%
Contains more FolateFolate +275%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
1
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 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 +80.4%
Contains more FatsFats +623.5%
Contains more WaterWater +396.1%
Contains more OtherOther +49%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
2
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 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 -92.4%
Contains more Mono. FatMonounsaturated fat +887.5%
~equal in Polyunsaturated fat ~1g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Groat Beef tenderloin DV% diff.
Copper 1.1mg 0.123mg 109%
Vitamin B12 0µg 2.46µg 103%
Manganese 1.3mg 0.014mg 56%
Magnesium 231mg 22mg 50%
Saturated fat 0.741g 9.72g 41%
Fiber 10g 0g 40%
Fats 3.4g 24.6g 33%
Cholesterol 0mg 85mg 28%
Selenium 8.3µg 22.9µg 27%
Vitamin B3 7.02mg 3mg 25%
Carbs 71.5g 0g 24%
Monounsaturated fat 1.04g 10.27g 23%
Protein 13.25g 23.9g 21%
Phosphorus 347mg 203mg 21%
Vitamin B5 1.233mg 0.25mg 20%
Choline 91mg 17%
Zinc 2.4mg 4.03mg 15%
Vitamin B2 0.425mg 0.26mg 13%
Iron 2.2mg 3.11mg 11%
Folate 30µg 8µg 6%
Potassium 460mg 331mg 4%
Vitamin B6 0.21mg 0.25mg 3%
Sodium 1mg 57mg 2%
Calories 343kcal 324kcal 1%
Vitamin B1 0.101mg 0.09mg 1%
Calcium 18mg 9mg 1%
Net carbs 61.5g 0g N/A
Polyunsaturated fat 1.039g 1g 0%
Tryptophan 0.192mg 0.268mg 0%
Threonine 0.506mg 1.044mg 0%
Isoleucine 0.498mg 1.075mg 0%
Leucine 0.832mg 1.889mg 0%
Lysine 0.672mg 1.989mg 0%
Methionine 0.172mg 0.612mg 0%
Phenylalanine 0.52mg 0.933mg 0%
Valine 0.678mg 1.163mg 0%
Histidine 0.309mg 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat 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
31%
Groat
44%
Beef tenderloin
Minerals Daily Need Coverage Score
109%
Groat
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 85mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Groat
Groat is lower in Saturated fat (difference - 8.979g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 54)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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.
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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.