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  6. Pea raw vs. Beef tenderloin

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

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Summary of differences between pea raw and beef tenderloin

  • Pea raw has more vitamin C, fiber, manganese, and vitamin A; however, beef tenderloin is higher in vitamin B12, selenium, zinc, and iron.
  • Beef tenderloin covers your daily need for vitamin B12, 103% more than pea raw.
  • Pea raw has less saturated fat.
  • The glycemic index of pea raw is higher.

These are the specific foods used in this comparison Peas, green, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +50%
Contains more CalciumCalcium +177.8%
Contains more CopperCopper +43.1%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +2828.6%
Contains more PotassiumPotassium +35.7%
Contains more IronIron +111.6%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +88%
Contains more SeleniumSelenium +1172.2%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 B1Vitamin B1 +195.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +712.5%
Contains more Vitamin B2Vitamin B2 +97%
Contains more Vitamin B3Vitamin B3 +43.5%
Contains more Vitamin B5Vitamin B5 +140.4%
Contains more Vitamin B6Vitamin B6 +47.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +220.4%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pea raw Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Vitamin C 40mg 0mg 44%
Saturated fat 0.071g 9.72g 44%
Selenium 1.8µg 22.9µg 38%
Fats 0.4g 24.6g 37%
Protein 5.42g 23.9g 37%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.035g 10.27g 26%
Zinc 1.24mg 4.03mg 25%
Fiber 5.7g 0g 23%
Vitamin K 24.8µg 21%
Iron 1.47mg 3.11mg 21%
Manganese 0.41mg 0.014mg 17%
Vitamin B1 0.266mg 0.09mg 15%
Folate 65µg 8µg 14%
Phosphorus 108mg 203mg 14%
Calories 81kcal 324kcal 12%
Choline 28.4mg 91mg 11%
Vitamin B2 0.132mg 0.26mg 10%
Vitamin B6 0.169mg 0.25mg 6%
Copper 0.176mg 0.123mg 6%
Vitamin B3 2.09mg 3mg 6%
Carbs 14.45g 0g 5%
Polyunsaturated fat 0.187g 1g 5%
Vitamin A 38µg 0µg 4%
Vitamin B5 0.104mg 0.25mg 3%
Potassium 244mg 331mg 3%
Magnesium 33mg 22mg 3%
Calcium 25mg 9mg 2%
Sodium 5mg 57mg 2%
Vitamin E 0.13mg 1%
Net carbs 8.75g 0g N/A
Sugar 5.67g 0g N/A
Tryptophan 0.037mg 0.268mg 0%
Threonine 0.203mg 1.044mg 0%
Isoleucine 0.195mg 1.075mg 0%
Leucine 0.323mg 1.889mg 0%
Lysine 0.317mg 1.989mg 0%
Methionine 0.082mg 0.612mg 0%
Phenylalanine 0.2mg 0.933mg 0%
Valine 0.235mg 1.163mg 0%
Histidine 0.107mg 0.818mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +63%
Contains more ProteinProtein +341%
Contains more FatsFats +6050%
Contains more OtherOther +259.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -99.3%
Contains more Mono. FatMonounsaturated fat +29242.9%
Contains more Poly. FatPolyunsaturated fat +434.8%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.