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Pilaf vs. Beef tenderloin — In-Depth Nutrition Comparison

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Differences between pilaf and beef tenderloin

  • Pilaf has more folate, vitamin B1, manganese, vitamin B3, and selenium, while beef tenderloin has more vitamin B12 and zinc.
  • Beef tenderloin's daily need coverage for vitamin B12 is 102% higher.
  • Beef tenderloin contains 63 times less manganese than pilaf. Pilaf contains 0.882mg of manganese, while beef tenderloin contains 0.014mg.
  • The amount of sodium in beef tenderloin is lower.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of pilaf is 60.

The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Pilaf 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.
Pilaf
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 +45.5%
Contains more CalciumCalcium +822.2%
Contains more CopperCopper +35%
Contains more ManganeseManganese +6200%
Contains more SeleniumSelenium +41.5%
Contains more PotassiumPotassium +76.1%
Contains more IronIron +27.5%
Contains more ZincZinc +299%
Contains more PhosphorusPhosphorus +31.8%
Contains less SodiumSodium -95.6%

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.
Pilaf
9
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 +570%
Contains more Vitamin B3Vitamin B3 +104.2%
Contains more Vitamin B5Vitamin B5 +186%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2550%
Contains more Vitamin B2Vitamin B2 +198.9%
Contains more Vitamin B12Vitamin B12 +12200%
Contains more CholineCholine +420%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 OtherOther +23.3%
Contains more ProteinProtein +129.4%
Contains more FatsFats +1695.6%
Contains more WaterWater +501.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 -96.8%
Contains more Mono. FatMonounsaturated fat +2653.4%
Contains more Poly. FatPolyunsaturated fat +165.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Beef tenderloin
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pilaf Beef tenderloin DV% diff.
Vitamin B12 0.02µg 2.46µg 102%
Sodium 1303mg 57mg 54%
Folate 212µg 8µg 51%
Vitamin B1 0.603mg 0.09mg 43%
Saturated fat 0.307g 9.72g 43%
Manganese 0.882mg 0.014mg 38%
Fats 1.37g 24.6g 36%
Starch 71.23g 29%
Cholesterol 1mg 85mg 28%
Zinc 1.01mg 4.03mg 27%
Protein 10.42g 23.9g 27%
Carbs 76.31g 0g 25%
Monounsaturated fat 0.373g 10.27g 25%
Vitamin B3 6.127mg 3mg 20%
Selenium 32.4µg 22.9µg 17%
Vitamin B2 0.087mg 0.26mg 13%
Choline 17.5mg 91mg 13%
Vitamin B6 0.4mg 0.25mg 12%
Vitamin B5 0.715mg 0.25mg 9%
Iron 2.44mg 3.11mg 8%
Phosphorus 154mg 203mg 7%
Calcium 83mg 9mg 7%
Fiber 1.2g 0g 5%
Vitamin C 4.1mg 0mg 5%
Copper 0.166mg 0.123mg 5%
Potassium 188mg 331mg 4%
Polyunsaturated fat 0.377g 1g 4%
Calories 359kcal 324kcal 2%
Magnesium 32mg 22mg 2%
Net carbs 75.11g 0g N/A
Sugar 1.53g 0g N/A
Vitamin E 0.04mg 0%
Vitamin A 4µg 0µg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.086mg 0.268mg 0%
Threonine 0.221mg 1.044mg 0%
Isoleucine 0.279mg 1.075mg 0%
Leucine 0.523mg 1.889mg 0%
Lysine 0.189mg 1.989mg 0%
Methionine 0.145mg 0.612mg 0%
Phenylalanine 0.32mg 0.933mg 0%
Valine 0.374mg 1.163mg 0%
Histidine 0.15mg 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Pilaf
44%
Beef tenderloin
Minerals Daily Need Coverage Score
77%
Pilaf
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 84mg)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 9.413g)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1246mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 60)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.