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  6. Olive vs. Beef tenderloin

Olive vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between olive and beef tenderloin

  • Olive has less vitamin B12, selenium, zinc, phosphorus, vitamin B2, vitamin B6, and vitamin B3.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Olive has 13 times more sodium than beef tenderloin. Olive has 735mg of sodium, while beef tenderloin has 57mg.

The food varieties used in the comparison are Olives, ripe, canned (small-extra large) and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Olive 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.
Olive
Olive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +877.8%
Contains more CopperCopper +104.1%
Contains more ManganeseManganese +42.9%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +4037.5%
Contains more ZincZinc +1731.8%
Contains more PhosphorusPhosphorus +6666.7%
Contains less SodiumSodium -92.2%
Contains more SeleniumSelenium +2444.4%
~equal in Iron ~3.11mg

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.
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 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 Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8008.1%
Contains more Vitamin B5Vitamin B5 +1566.7%
Contains more Vitamin B6Vitamin B6 +2677.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +783.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Olive Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 0.84g 23.9g 46%
Selenium 0.9µg 22.9µg 40%
Saturated fat 1.415g 9.72g 38%
Zinc 0.22mg 4.03mg 35%
Phosphorus 3mg 203mg 29%
Sodium 735mg 57mg 29%
Cholesterol 0mg 85mg 28%
Fats 10.68g 24.6g 21%
Vitamin B2 0mg 0.26mg 20%
Vitamin B6 0.009mg 0.25mg 19%
Vitamin B3 0.037mg 3mg 19%
Choline 10.3mg 91mg 15%
Copper 0.251mg 0.123mg 14%
Fiber 3.2g 0g 13%
Vitamin E 1.65mg 11%
Calories 115kcal 324kcal 10%
Potassium 8mg 331mg 10%
Calcium 88mg 9mg 8%
Vitamin B1 0.003mg 0.09mg 7%
Monounsaturated fat 7.888g 10.27g 6%
Vitamin B5 0.015mg 0.25mg 5%
Magnesium 4mg 22mg 4%
Iron 3.3mg 3.11mg 2%
Carbs 6.26g 0g 2%
Folate 0µg 8µg 2%
Vitamin A 20µg 0µg 2%
Polyunsaturated fat 0.911g 1g 1%
Vitamin K 1.4µg 1%
Vitamin C 0.9mg 0mg 1%
Net carbs 3.06g 0g N/A
Manganese 0.02mg 0.014mg 0%
Tryptophan 0.268mg 0%
Threonine 0.026mg 1.044mg 0%
Isoleucine 0.031mg 1.075mg 0%
Leucine 0.05mg 1.889mg 0%
Lysine 0.032mg 1.989mg 0%
Methionine 0.012mg 0.612mg 0%
Phenylalanine 0.029mg 0.933mg 0%
Valine 0.038mg 1.163mg 0%
Histidine 0.023mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +65.4%
Contains more ProteinProtein +2745.2%
Contains more FatsFats +130.3%
Contains more OtherOther +40.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -85.4%
Contains more Mono. FatMonounsaturated fat +30.2%
~equal in Polyunsaturated fat ~1g

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.