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Corn raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between corn raw and beef tenderloin?

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, vitamin B2, choline, and vitamin B6 than corn raw.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Corn raw is lower in saturated fat.
  • Corn raw has a higher glycemic index (52) than beef tenderloin (0).

We used Corn, sweet, yellow, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +68.2%
Contains less SodiumSodium -73.7%
Contains more ManganeseManganese +1064.3%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +22.6%
Contains more IronIron +498.1%
Contains more CopperCopper +127.8%
Contains more ZincZinc +776.1%
Contains more PhosphorusPhosphorus +128.1%
Contains more SeleniumSelenium +3716.7%

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.
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +72.2%
Contains more Vitamin B5Vitamin B5 +186.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +425%
Contains more Vitamin B2Vitamin B2 +372.7%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B6Vitamin B6 +168.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +295.7%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +57.2%
Contains more ProteinProtein +630.9%
Contains more FatsFats +1722.2%
Contains more OtherOther +396.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -96.7%
Contains more Mono. FatMonounsaturated fat +2277.3%
Contains more Poly. FatPolyunsaturated fat +105.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw 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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn raw Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.325g 9.72g 43%
Protein 3.27g 23.9g 41%
Selenium 0.6µg 22.9µg 41%
Fats 1.35g 24.6g 36%
Zinc 0.46mg 4.03mg 32%
Iron 0.52mg 3.11mg 32%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.432g 10.27g 25%
Vitamin B2 0.055mg 0.26mg 16%
Phosphorus 89mg 203mg 16%
Choline 23mg 91mg 12%
Vitamin B6 0.093mg 0.25mg 12%
Calories 86kcal 324kcal 12%
Folate 42µg 8µg 9%
Vitamin B5 0.717mg 0.25mg 9%
Copper 0.054mg 0.123mg 8%
Vitamin B3 1.77mg 3mg 8%
Fiber 2g 0g 8%
Vitamin C 6.8mg 0mg 8%
Carbs 18.7g 0g 6%
Manganese 0.163mg 0.014mg 6%
Vitamin B1 0.155mg 0.09mg 5%
Magnesium 37mg 22mg 4%
Polyunsaturated fat 0.487g 1g 3%
Sodium 15mg 57mg 2%
Potassium 270mg 331mg 2%
Fructose 1.94g 2%
Starch 5.7g 2%
Calcium 2mg 9mg 1%
Vitamin A 9µg 0µg 1%
Net carbs 16.7g 0g N/A
Sugar 6.26g 0g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.268mg 0%
Threonine 0.129mg 1.044mg 0%
Isoleucine 0.129mg 1.075mg 0%
Leucine 0.348mg 1.889mg 0%
Lysine 0.137mg 1.989mg 0%
Methionine 0.067mg 0.612mg 0%
Phenylalanine 0.15mg 0.933mg 0%
Valine 0.185mg 1.163mg 0%
Histidine 0.089mg 0.818mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

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

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
17%
Corn raw
44%
Beef tenderloin
Minerals Daily Need Coverage Score
17%
Corn raw
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 9.395g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 52)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1.2)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.