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  6. Onion vs. Beef tenderloin

Onion vs. Beef tenderloin — In-Depth Nutrition Comparison

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Differences between onions and beef tenderloin

  • Onions contain less vitamin B12, selenium, iron, zinc, phosphorus, vitamin B3, vitamin B2, and choline than beef tenderloin.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • The amount of saturated fat in onions is lower.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of onions is 15.

The food types used in this comparison are Onions, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Onion 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.
Onion
Onion
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
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 CalciumCalcium +155.6%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +821.4%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +126.7%
Contains more IronIron +1381%
Contains more CopperCopper +215.4%
Contains more ZincZinc +2270.6%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +4480%

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.
Onion
Onion
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +137.5%
Contains more Vitamin B1Vitamin B1 +95.7%
Contains more Vitamin B2Vitamin B2 +863%
Contains more Vitamin B3Vitamin B3 +2486.2%
Contains more Vitamin B5Vitamin B5 +103.3%
Contains more Vitamin B6Vitamin B6 +108.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1391.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Onion Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 1.1g 23.9g 46%
Saturated fat 0.042g 9.72g 44%
Selenium 0.5µg 22.9µg 41%
Fats 0.1g 24.6g 38%
Iron 0.21mg 3.11mg 36%
Zinc 0.17mg 4.03mg 35%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.013g 10.27g 26%
Phosphorus 29mg 203mg 25%
Vitamin B2 0.027mg 0.26mg 18%
Vitamin B3 0.116mg 3mg 18%
Choline 6.1mg 91mg 15%
Calories 40kcal 324kcal 14%
Vitamin B6 0.12mg 0.25mg 10%
Copper 0.039mg 0.123mg 9%
Vitamin C 7.4mg 0mg 8%
Polyunsaturated fat 0.017g 1g 7%
Fiber 1.7g 0g 7%
Manganese 0.129mg 0.014mg 5%
Potassium 146mg 331mg 5%
Vitamin B1 0.046mg 0.09mg 4%
Folate 19µg 8µg 3%
Magnesium 10mg 22mg 3%
Carbs 9.34g 0g 3%
Vitamin B5 0.123mg 0.25mg 3%
Sodium 4mg 57mg 2%
Fructose 1.29g 2%
Calcium 23mg 9mg 1%
Net carbs 7.64g 0g N/A
Sugar 4.24g 0g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.014mg 0.268mg 0%
Threonine 0.021mg 1.044mg 0%
Isoleucine 0.014mg 1.075mg 0%
Leucine 0.025mg 1.889mg 0%
Lysine 0.039mg 1.989mg 0%
Methionine 0.002mg 0.612mg 0%
Phenylalanine 0.025mg 0.933mg 0%
Valine 0.021mg 1.163mg 0%
Histidine 0.014mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +84.2%
Contains more ProteinProtein +2072.7%
Contains more FatsFats +24500%
Contains more OtherOther +794.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 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 +78900%
Contains more Poly. FatPolyunsaturated fat +5782.4%

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.