Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bran raw
  5. Compare
  6. Bran raw vs. Beef tenderloin

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

Compare

Important differences between bran raw and beef tenderloin

  • Bran raw has more manganese, vitamin B1, phosphorus, fiber, magnesium, selenium, copper, and iron; however, beef tenderloin has more vitamin B12.
  • Bran raw's daily need coverage for manganese is 244% more.
  • Bran raw is lower in saturated fat.
  • Bran raw has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Oat bran, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Bran raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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 +968.2%
Contains more CalciumCalcium +544.4%
Contains more PotassiumPotassium +71%
Contains more IronIron +74%
Contains more CopperCopper +227.6%
Contains more PhosphorusPhosphorus +261.6%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +40114.3%
Contains more SeleniumSelenium +97.4%
Contains more ZincZinc +29.6%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1200%
Contains more Vitamin B5Vitamin B5 +497.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +550%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +221.2%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +182.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Bran raw Beef tenderloin DV% diff.
Manganese 5.63mg 0.014mg 244%
Vitamin B12 0µg 2.46µg 103%
Vitamin B1 1.17mg 0.09mg 90%
Phosphorus 734mg 203mg 76%
Fiber 15.4g 0g 62%
Magnesium 235mg 22mg 51%
Selenium 45.2µg 22.9µg 41%
Saturated fat 1.328g 9.72g 38%
Copper 0.403mg 0.123mg 31%
Iron 5.41mg 3.11mg 29%
Cholesterol 0mg 85mg 28%
Fats 7.03g 24.6g 27%
Vitamin B5 1.494mg 0.25mg 25%
Carbs 66.22g 0g 22%
Monounsaturated fat 2.376g 10.27g 20%
Protein 17.3g 23.9g 13%
Vitamin B3 0.934mg 3mg 13%
Polyunsaturated fat 2.766g 1g 12%
Folate 52µg 8µg 11%
Choline 32.2mg 91mg 11%
Zinc 3.11mg 4.03mg 8%
Vitamin E 1.01mg 7%
Potassium 566mg 331mg 7%
Vitamin B6 0.165mg 0.25mg 7%
Calcium 58mg 9mg 5%
Calories 246kcal 324kcal 4%
Vitamin B2 0.22mg 0.26mg 3%
Vitamin K 3.2µg 3%
Sodium 4mg 57mg 2%
Net carbs 50.82g 0g N/A
Sugar 1.45g 0g N/A
Tryptophan 0.335mg 0.268mg 0%
Threonine 0.502mg 1.044mg 0%
Isoleucine 0.668mg 1.075mg 0%
Leucine 1.374mg 1.889mg 0%
Lysine 0.76mg 1.989mg 0%
Methionine 0.335mg 0.612mg 0%
Phenylalanine 0.908mg 0.933mg 0%
Valine 0.964mg 1.163mg 0%
Histidine 0.41mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 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 ProteinProtein +38.2%
Contains more FatsFats +249.9%
Contains more WaterWater +638.5%
~equal in Other ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 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 -86.3%
Contains more Poly. FatPolyunsaturated fat +176.6%
Contains more Mono. FatMonounsaturated fat +332.2%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.