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Nutmeg vs. Beef tenderloin — In-Depth Nutrition Comparison

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The main differences between nutmeg and beef tenderloin

  • Nutmeg is richer in manganese, copper, fiber, magnesium, vitamin B1, and calcium, yet beef tenderloin is richer in vitamin B12 and selenium.
  • Daily need coverage for manganese for nutmeg is 125% higher.
  • Beef tenderloin contains less saturated fat.

Food types used in this article are Spices, nutmeg, ground and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Nutmeg 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.
Nutmeg
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
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 +731.8%
Contains more CalciumCalcium +1944.4%
Contains more CopperCopper +735%
Contains less SodiumSodium -71.9%
Contains more ManganeseManganese +20614.3%
Contains more ZincZinc +87.4%
Contains more SeleniumSelenium +1331.3%
~equal in Potassium ~331mg
~equal in Iron ~3.11mg
~equal in Phosphorus ~203mg

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.
Nutmeg
4
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
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 B1Vitamin B1 +284.4%
Contains more FolateFolate +850%
Contains more Vitamin B2Vitamin B2 +356.1%
Contains more Vitamin B3Vitamin B3 +130.9%
Contains more Vitamin B6Vitamin B6 +56.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +934.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
2
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 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 FatsFats +47.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +309.2%
Contains more WaterWater +676.4%
Contains more OtherOther +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
0
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 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 -62.5%
Contains more Mono. FatMonounsaturated fat +218.9%
Contains more Poly. FatPolyunsaturated fat +185.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Nutmeg Beef tenderloin DV% diff.
Manganese 2.9mg 0.014mg 125%
Vitamin B12 0µg 2.46µg 103%
Copper 1.027mg 0.123mg 100%
Fiber 20.8g 0g 83%
Saturated fat 25.94g 9.72g 74%
Selenium 1.6µg 22.9µg 39%
Magnesium 183mg 22mg 38%
Protein 5.84g 23.9g 36%
Cholesterol 0mg 85mg 28%
Vitamin B1 0.346mg 0.09mg 21%
Calcium 184mg 9mg 18%
Monounsaturated fat 3.22g 10.27g 18%
Fats 36.31g 24.6g 18%
Folate 76µg 8µg 17%
Zinc 2.15mg 4.03mg 17%
Carbs 49.29g 0g 16%
Vitamin B2 0.057mg 0.26mg 16%
Choline 8.8mg 91mg 15%
Vitamin B3 1.299mg 3mg 11%
Calories 525kcal 324kcal 10%
Vitamin B6 0.16mg 0.25mg 7%
Vitamin B5 0.25mg 5%
Polyunsaturated fat 0.35g 1g 4%
Vitamin C 3mg 0mg 3%
Sodium 16mg 57mg 2%
Potassium 350mg 331mg 1%
Vitamin A 5µg 0µg 1%
Iron 3.04mg 3.11mg 1%
Phosphorus 213mg 203mg 1%
Net carbs 28.49g 0g N/A
Sugar 2.99g 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%

Which food is preferable for your diet?

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

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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
18%
Nutmeg
44%
Beef tenderloin
Minerals Daily Need Coverage Score
121%
Nutmeg
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Nutmeg
Nutmeg is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 41mg)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 2.99g)
Which food is lower in Saturated fat?
Beef tenderloin
Beef tenderloin is lower in Saturated fat (difference - 16.22g)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.