Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lentil vs. Beef tenderloin — In-Depth Nutrition Comparison

Compare

How are lentil and beef tenderloin different?

  • Lentil is higher in folate, fiber, manganese, and copper; however, beef tenderloin is richer in vitamin B12, selenium, zinc, and vitamin B2.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Lentil has less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than lentil (29).

Lentils, mature seeds, cooked, boiled, without salt and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

Infographic

Lentil vs Beef tenderloin infographic
Infographic link

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.
Lentil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +63.6%
Contains more CalciumCalcium +111.1%
Contains more PotassiumPotassium +11.5%
Contains more CopperCopper +104.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +3428.6%
Contains more ZincZinc +217.3%
Contains more PhosphorusPhosphorus +12.8%
Contains more SeleniumSelenium +717.9%
~equal in Iron ~3.11mg

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.
Lentil
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 +87.8%
Contains more Vitamin B5Vitamin B5 +155.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2162.5%
Contains more Vitamin B2Vitamin B2 +256.2%
Contains more Vitamin B3Vitamin B3 +183%
Contains more Vitamin B6Vitamin B6 +40.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +178.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
2
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +44%
Contains more ProteinProtein +165%
Contains more FatsFats +6373.7%
Contains more OtherOther +277.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 -99.5%
Contains more Mono. FatMonounsaturated fat +15946.9%
Contains more Poly. FatPolyunsaturated fat +471.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lentil Beef tenderloin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Lentil Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.053g 9.72g 44%
Folate 181µg 8µg 43%
Selenium 2.8µg 22.9µg 37%
Fats 0.38g 24.6g 37%
Fiber 7.9g 0g 32%
Protein 9.02g 23.9g 30%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.064g 10.27g 26%
Zinc 1.27mg 4.03mg 25%
Manganese 0.494mg 0.014mg 21%
Vitamin B2 0.073mg 0.26mg 14%
Copper 0.251mg 0.123mg 14%
Vitamin B3 1.06mg 3mg 12%
Choline 32.7mg 91mg 11%
Calories 116kcal 324kcal 10%
Vitamin B5 0.638mg 0.25mg 8%
Vitamin B1 0.169mg 0.09mg 7%
Carbs 20.13g 0g 7%
Vitamin B6 0.178mg 0.25mg 6%
Polyunsaturated fat 0.175g 1g 6%
Phosphorus 180mg 203mg 3%
Iron 3.33mg 3.11mg 3%
Magnesium 36mg 22mg 3%
Vitamin C 1.5mg 0mg 2%
Sodium 2mg 57mg 2%
Vitamin E 0.11mg 1%
Potassium 369mg 331mg 1%
Calcium 19mg 9mg 1%
Vitamin K 1.7µg 1%
Net carbs 12.23g 0g N/A
Sugar 1.8g 0g N/A
Tryptophan 0.081mg 0.268mg 0%
Threonine 0.323mg 1.044mg 0%
Isoleucine 0.39mg 1.075mg 0%
Leucine 0.654mg 1.889mg 0%
Lysine 0.63mg 1.989mg 0%
Methionine 0.077mg 0.612mg 0%
Phenylalanine 0.445mg 0.933mg 0%
Valine 0.448mg 1.163mg 0%
Histidine 0.254mg 0.818mg 0%

Which food is preferable for your diet?

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

People also compare

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%
Lentil
44%
Beef tenderloin
Minerals Daily Need Coverage Score
46%
Lentil
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Lentil
Lentil is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Lentil
Lentil is lower in Saturated fat (difference - 9.667g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 29)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1.1)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.