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Rye vs. Beef tenderloin — In-Depth Nutrition Comparison

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Differences between rye and beef tenderloin

  • Rye has more manganese, fiber, copper, vitamin B5, magnesium, vitamin B1, and phosphorus, while beef tenderloin has more vitamin B12.
  • Rye's daily need coverage for manganese is 111% higher.
  • The amount of saturated fat in rye is lower.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of rye is 34.

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

Infographic

Rye 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.
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +400%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +54.1%
Contains more CopperCopper +198.4%
Contains more PhosphorusPhosphorus +63.5%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +18307.1%
Contains more IronIron +18.3%
Contains more ZincZinc +52.1%
Contains more SeleniumSelenium +64.7%

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.
Rye
Rye
8
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +251.1%
Contains more Vitamin B3Vitamin B3 +42.3%
Contains more Vitamin B5Vitamin B5 +482.4%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +375%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +199.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.26mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
1
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 ProteinProtein +131.1%
Contains more FatsFats +1409.2%
Contains more WaterWater +356.3%
Contains more OtherOther +99.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 -98%
Contains more Mono. FatMonounsaturated fat +4837.5%
Contains more Poly. FatPolyunsaturated fat +30.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Beef tenderloin DV% diff.
Manganese 2.577mg 0.014mg 111%
Vitamin B12 0µg 2.46µg 103%
Fiber 15.1g 0g 60%
Saturated fat 0.197g 9.72g 43%
Fats 1.63g 24.6g 35%
Cholesterol 0mg 85mg 28%
Protein 10.34g 23.9g 27%
Copper 0.367mg 0.123mg 27%
Carbs 75.86g 0g 25%
Monounsaturated fat 0.208g 10.27g 25%
Vitamin B5 1.456mg 0.25mg 24%
Magnesium 110mg 22mg 21%
Vitamin B1 0.316mg 0.09mg 19%
Phosphorus 332mg 203mg 18%
Selenium 13.9µg 22.9µg 16%
Zinc 2.65mg 4.03mg 13%
Choline 30.4mg 91mg 11%
Vitamin B3 4.27mg 3mg 8%
Folate 38µg 8µg 8%
Vitamin E 0.85mg 6%
Iron 2.63mg 3.11mg 6%
Potassium 510mg 331mg 5%
Vitamin K 5.9µg 5%
Vitamin B6 0.294mg 0.25mg 3%
Sodium 2mg 57mg 2%
Calcium 24mg 9mg 2%
Polyunsaturated fat 0.767g 1g 2%
Calories 338kcal 324kcal 1%
Vitamin B2 0.251mg 0.26mg 1%
Net carbs 60.76g 0g N/A
Sugar 0.98g 0g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.268mg 0%
Threonine 0.289mg 1.044mg 0%
Isoleucine 0.208mg 1.075mg 0%
Leucine 0.563mg 1.889mg 0%
Lysine 0.286mg 1.989mg 0%
Methionine 0.153mg 0.612mg 0%
Phenylalanine 0.435mg 0.933mg 0%
Valine 0.317mg 1.163mg 0%
Histidine 0.189mg 0.818mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
44%
Beef tenderloin
Minerals Daily Need Coverage Score
98%
Rye
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 55mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 9.523g)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 34)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.4)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.