Soybean raw vs. Beef tenderloin — In-Depth Nutrition Comparison
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What are the differences between soybean raw and beef tenderloin?
- Soybean raw is higher in copper, iron, manganese, folate, phosphorus, vitamin B1, magnesium, vitamin B2, and potassium; however, beef tenderloin is richer in vitamin B12.
- Soybean raw's daily need coverage for copper is 171% more.
- Beef tenderloin contains 180 times less manganese than soybean raw. Soybean raw contains 2.517mg of manganese, while beef tenderloin contains 0.014mg.
- Beef tenderloin has a lower glycemic index (0) than soybean raw (14).
We used Soybeans, mature seeds, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this article.
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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.
| Contains more MagnesiumMagnesium | +1172.7% |
| Contains more CalciumCalcium | +2977.8% |
| Contains more PotassiumPotassium | +442.9% |
| Contains more IronIron | +404.8% |
| Contains more CopperCopper | +1248% |
| Contains more ZincZinc | +21.3% |
| Contains more PhosphorusPhosphorus | +246.8% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +17878.6% |
| Contains more SeleniumSelenium | +28.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +871.1% |
| Contains more Vitamin B2Vitamin B2 | +234.6% |
| Contains more Vitamin B5Vitamin B5 | +217.2% |
| Contains more Vitamin B6Vitamin B6 | +50.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +4587.5% |
| Contains more CholineCholine | +27.4% |
| Contains more Vitamin B3Vitamin B3 | +84.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.658mg | 0.123mg | 171% |
| Iron | 15.7mg | 3.11mg | 157% |
| Manganese | 2.517mg | 0.014mg | 109% |
| Vitamin B12 | 0µg | 2.46µg | 103% |
| Folate | 375µg | 8µg | 92% |
| Phosphorus | 704mg | 203mg | 72% |
| Polyunsaturated fat | 11.255g | 1g | 68% |
| Vitamin B1 | 0.874mg | 0.09mg | 65% |
| Magnesium | 280mg | 22mg | 61% |
| Vitamin B2 | 0.87mg | 0.26mg | 47% |
| Potassium | 1797mg | 331mg | 43% |
| Vitamin K | 47µg | 39% | |
| Fiber | 9.3g | 0g | 37% |
| Saturated fat | 2.884g | 9.72g | 31% |
| Cholesterol | 0mg | 85mg | 28% |
| Calcium | 277mg | 9mg | 27% |
| Protein | 36.49g | 23.9g | 25% |
| Monounsaturated fat | 4.404g | 10.27g | 15% |
| Vitamin B5 | 0.793mg | 0.25mg | 11% |
| Vitamin B6 | 0.377mg | 0.25mg | 10% |
| Carbs | 30.16g | 0g | 10% |
| Selenium | 17.8µg | 22.9µg | 9% |
| Vitamin B3 | 1.623mg | 3mg | 9% |
| Zinc | 4.89mg | 4.03mg | 8% |
| Fats | 19.94g | 24.6g | 7% |
| Vitamin C | 6mg | 0mg | 7% |
| Calories | 446kcal | 324kcal | 6% |
| Vitamin E | 0.85mg | 6% | |
| Choline | 115.9mg | 91mg | 5% |
| Sodium | 2mg | 57mg | 2% |
| Net carbs | 20.86g | 0g | N/A |
| Sugar | 7.33g | 0g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.591mg | 0.268mg | 0% |
| Threonine | 1.766mg | 1.044mg | 0% |
| Isoleucine | 1.971mg | 1.075mg | 0% |
| Leucine | 3.309mg | 1.889mg | 0% |
| Lysine | 2.706mg | 1.989mg | 0% |
| Methionine | 0.547mg | 0.612mg | 0% |
| Phenylalanine | 2.122mg | 0.933mg | 0% |
| Valine | 2.029mg | 1.163mg | 0% |
| Histidine | 1.097mg | 0.818mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
| Contains more ProteinProtein | +52.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +55.6% |
| Contains more FatsFats | +23.4% |
| Contains more WaterWater | +466.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
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 | -70.3% |
| Contains more Poly. FatPolyunsaturated fat | +1025.5% |
| Contains more Mono. FatMonounsaturated fat | +133.2% |