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Mandarin orange vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the differences between mandarin oranges and beef tenderloin?

  • Mandarin oranges are higher in vitamin C; however, beef tenderloin is richer in vitamin B12, selenium, iron, zinc, phosphorus, vitamin B2, and vitamin B3.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Mandarin oranges have less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than mandarin oranges (47).

We used Tangerines, (mandarin oranges), raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this article.

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Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 +311.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +178.6%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +99.4%
Contains more IronIron +1973.3%
Contains more CopperCopper +192.9%
Contains more ZincZinc +5657.1%
Contains more PhosphorusPhosphorus +915%
Contains more SeleniumSelenium +22800%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 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 FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B2Vitamin B2 +622.2%
Contains more Vitamin B3Vitamin B3 +697.9%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin B6Vitamin B6 +220.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +792.2%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 0.81g 23.9g 46%
Saturated fat 0.039g 9.72g 44%
Selenium 0.1µg 22.9µg 41%
Fats 0.31g 24.6g 37%
Iron 0.15mg 3.11mg 37%
Zinc 0.07mg 4.03mg 36%
Vitamin C 26.7mg 0mg 30%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.06g 10.27g 26%
Phosphorus 20mg 203mg 26%
Vitamin B2 0.036mg 0.26mg 17%
Vitamin B3 0.376mg 3mg 16%
Choline 10.2mg 91mg 15%
Calories 53kcal 324kcal 14%
Vitamin B6 0.078mg 0.25mg 13%
Copper 0.042mg 0.123mg 9%
Fiber 1.8g 0g 7%
Polyunsaturated fat 0.065g 1g 6%
Potassium 166mg 331mg 5%
Vitamin A 34µg 0µg 4%
Carbs 13.34g 0g 4%
Vitamin B1 0.058mg 0.09mg 3%
Fructose 2.4g 3%
Calcium 37mg 9mg 3%
Sodium 2mg 57mg 2%
Folate 16µg 8µg 2%
Magnesium 12mg 22mg 2%
Vitamin B5 0.216mg 0.25mg 1%
Manganese 0.039mg 0.014mg 1%
Vitamin E 0.2mg 1%
Net carbs 11.54g 0g N/A
Sugar 10.58g 0g N/A
Tryptophan 0.002mg 0.268mg 0%
Threonine 0.016mg 1.044mg 0%
Isoleucine 0.017mg 1.075mg 0%
Leucine 0.028mg 1.889mg 0%
Lysine 0.032mg 1.989mg 0%
Methionine 0.002mg 0.612mg 0%
Phenylalanine 0.018mg 0.933mg 0%
Valine 0.021mg 1.163mg 0%
Histidine 0.011mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 +76.1%
Contains more ProteinProtein +2850.6%
Contains more FatsFats +7835.5%
Contains more OtherOther +745.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 -99.6%
Contains more Mono. FatMonounsaturated fat +17016.7%
Contains more Poly. FatPolyunsaturated fat +1438.5%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.