Okra vs. Beef tenderloin — In-Depth Nutrition Comparison
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What are the differences between okra and beef tenderloin?
- Okra is higher in manganese and vitamin C; however, beef tenderloin is richer in vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B2.
- Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
- Okra has less saturated fat.
We used Okra, 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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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.
| Contains more MagnesiumMagnesium | +159.1% |
| Contains more CalciumCalcium | +811.1% |
| Contains less SodiumSodium | -87.7% |
| Contains more ManganeseManganese | +5528.6% |
| Contains more PotassiumPotassium | +10.7% |
| Contains more IronIron | +401.6% |
| Contains more CopperCopper | +12.8% |
| Contains more ZincZinc | +594.8% |
| Contains more PhosphorusPhosphorus | +232.8% |
| Contains more SeleniumSelenium | +3171.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +122.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +650% |
| Contains more Vitamin B2Vitamin B2 | +333.3% |
| Contains more Vitamin B3Vitamin B3 | +200% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +639.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.46µg | 103% |
| Protein | 1.93g | 23.9g | 44% |
| Saturated fat | 0.026g | 9.72g | 44% |
| Selenium | 0.7µg | 22.9µg | 40% |
| Fats | 0.19g | 24.6g | 38% |
| Manganese | 0.788mg | 0.014mg | 34% |
| Zinc | 0.58mg | 4.03mg | 31% |
| Iron | 0.62mg | 3.11mg | 31% |
| Cholesterol | 0mg | 85mg | 28% |
| Vitamin K | 31.3µg | 26% | |
| Monounsaturated fat | 0.017g | 10.27g | 26% |
| Vitamin C | 23mg | 0mg | 26% |
| Phosphorus | 61mg | 203mg | 20% |
| Vitamin B2 | 0.06mg | 0.26mg | 15% |
| Calories | 33kcal | 324kcal | 15% |
| Choline | 12.3mg | 91mg | 14% |
| Folate | 60µg | 8µg | 13% |
| Fiber | 3.2g | 0g | 13% |
| Vitamin B3 | 1mg | 3mg | 13% |
| Vitamin B1 | 0.2mg | 0.09mg | 9% |
| Magnesium | 57mg | 22mg | 8% |
| Calcium | 82mg | 9mg | 7% |
| Polyunsaturated fat | 0.027g | 1g | 6% |
| Vitamin A | 36µg | 0µg | 4% |
| Vitamin B6 | 0.215mg | 0.25mg | 3% |
| Vitamin E | 0.27mg | 2% | |
| Sodium | 7mg | 57mg | 2% |
| Copper | 0.109mg | 0.123mg | 2% |
| Carbs | 7.45g | 0g | 2% |
| Fructose | 0.57g | 1% | |
| Potassium | 299mg | 331mg | 1% |
| Net carbs | 4.25g | 0g | N/A |
| Sugar | 1.48g | 0g | N/A |
| Starch | 0.34g | 0% | |
| Vitamin B5 | 0.245mg | 0.25mg | 0% |
| Tryptophan | 0.017mg | 0.268mg | 0% |
| Threonine | 0.065mg | 1.044mg | 0% |
| Isoleucine | 0.069mg | 1.075mg | 0% |
| Leucine | 0.105mg | 1.889mg | 0% |
| Lysine | 0.081mg | 1.989mg | 0% |
| Methionine | 0.021mg | 0.612mg | 0% |
| Phenylalanine | 0.065mg | 0.933mg | 0% |
| Valine | 0.091mg | 1.163mg | 0% |
| Histidine | 0.031mg | 0.818mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.93 g
Fats:
0.19 g
Carbs:
7.45 g
Water:
89.58 g
Other:
0.85 g
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 | +85.2% |
| Contains more ProteinProtein | +1138.3% |
| Contains more FatsFats | +12847.4% |
| Contains more OtherOther | +268.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.017 g
Polyunsaturated fat:
Poly. Fat
0.027 g
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 | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +60311.8% |
| Contains more Poly. FatPolyunsaturated fat | +3603.7% |
