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  6. Lentil soup vs. Beef tenderloin

Lentil soup vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between lentil soup and beef tenderloin?

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, vitamin B2, and vitamin B3 than lentil soup.
  • Beef tenderloin's daily need coverage for vitamin B12 is 98% higher.
  • Beef tenderloin has 9 times less sodium than lentil soup. Lentil soup has 532mg of sodium, while beef tenderloin has 57mg.
  • Lentil soup has a higher glycemic index (44) than beef tenderloin (0).

We used Soup, lentil with ham, canned, ready-to-serve and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
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 +88.9%
Contains more ManganeseManganese +757.1%
Contains more MagnesiumMagnesium +144.4%
Contains more PotassiumPotassium +129.9%
Contains more IronIron +190.7%
Contains more CopperCopper +75.7%
Contains more ZincZinc +1243.3%
Contains more PhosphorusPhosphorus +174.3%
Contains less SodiumSodium -89.3%
Contains more SeleniumSelenium +7533.3%

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.
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 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 FolateFolate +150%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B2Vitamin B2 +477.8%
Contains more Vitamin B3Vitamin B3 +450.5%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more Vitamin B12Vitamin B12 +1950%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lentil soup Beef tenderloin DV% diff.
Vitamin B12 0.12µg 2.46µg 98%
Saturated fat 0.45g 9.72g 42%
Selenium 0.3µg 22.9µg 41%
Protein 3.74g 23.9g 40%
Fats 1.12g 24.6g 36%
Zinc 0.3mg 4.03mg 34%
Cholesterol 3mg 85mg 27%
Iron 1.07mg 3.11mg 26%
Monounsaturated fat 0.52g 10.27g 24%
Sodium 532mg 57mg 21%
Phosphorus 74mg 203mg 18%
Vitamin B2 0.045mg 0.26mg 17%
Choline 91mg 17%
Vitamin B3 0.545mg 3mg 15%
Calories 56kcal 324kcal 13%
Vitamin B6 0.09mg 0.25mg 12%
Polyunsaturated fat 0.13g 1g 6%
Copper 0.07mg 0.123mg 6%
Potassium 144mg 331mg 6%
Manganese 0.12mg 0.014mg 5%
Magnesium 9mg 22mg 3%
Folate 20µg 8µg 3%
Carbs 8.16g 0g 3%
Vitamin B1 0.07mg 0.09mg 2%
Vitamin B5 0.14mg 0.25mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin A 7µg 0µg 1%
Calcium 17mg 9mg 1%
Net carbs 8.16g 0g N/A
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 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 +77.3%
Contains more ProteinProtein +539%
Contains more FatsFats +2096.4%
Contains more OtherOther +154.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 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 -95.4%
Contains more Mono. FatMonounsaturated fat +1875%
Contains more Poly. FatPolyunsaturated fat +669.2%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.