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  6. Orange vs. Beef tenderloin

Orange vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are oranges and beef tenderloin different?

  • Oranges are higher in vitamin C; however, beef tenderloin is richer in vitamin B12, selenium, iron, zinc, phosphorus, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Oranges have less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than oranges (45).

Oranges, raw, all commercial varieties and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

Infographic

Orange 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.
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 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 +344.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +78.6%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +82.9%
Contains more IronIron +3010%
Contains more CopperCopper +173.3%
Contains more ZincZinc +5657.1%
Contains more PhosphorusPhosphorus +1350%
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.
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 FolateFolate +275%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +963.8%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +983.3%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Vitamin C 53.2mg 0mg 59%
Protein 0.94g 23.9g 46%
Saturated fat 0.015g 9.72g 44%
Selenium 0.5µg 22.9µg 41%
Fats 0.12g 24.6g 38%
Iron 0.1mg 3.11mg 38%
Zinc 0.07mg 4.03mg 36%
Cholesterol 0mg 85mg 28%
Phosphorus 14mg 203mg 27%
Monounsaturated fat 0.023g 10.27g 26%
Vitamin B3 0.282mg 3mg 17%
Vitamin B2 0.04mg 0.26mg 17%
Choline 8.4mg 91mg 15%
Vitamin B6 0.06mg 0.25mg 15%
Calories 47kcal 324kcal 14%
Fiber 2.4g 0g 10%
Copper 0.045mg 0.123mg 9%
Polyunsaturated fat 0.025g 1g 7%
Folate 30µg 8µg 6%
Potassium 181mg 331mg 4%
Carbs 11.75g 0g 4%
Magnesium 10mg 22mg 3%
Calcium 40mg 9mg 3%
Sodium 0mg 57mg 2%
Vitamin E 0.18mg 1%
Vitamin A 11µg 0µg 1%
Net carbs 9.35g 0g N/A
Sugar 9.35g 0g N/A
Manganese 0.025mg 0.014mg 0%
Vitamin B1 0.087mg 0.09mg 0%
Vitamin B5 0.25mg 0.25mg 0%
Tryptophan 0.009mg 0.268mg 0%
Threonine 0.015mg 1.044mg 0%
Isoleucine 0.025mg 1.075mg 0%
Leucine 0.023mg 1.889mg 0%
Lysine 0.047mg 1.989mg 0%
Methionine 0.02mg 0.612mg 0%
Phenylalanine 0.031mg 0.933mg 0%
Valine 0.04mg 1.163mg 0%
Histidine 0.018mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +79.3%
Contains more ProteinProtein +2442.6%
Contains more FatsFats +20400%
Contains more OtherOther +611.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -99.8%
Contains more Mono. FatMonounsaturated fat +44552.2%
Contains more Poly. FatPolyunsaturated fat +3900%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.