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  6. Welsh onion vs. Beef tenderloin

Welsh onion vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between welsh onion and beef tenderloin

  • Welsh onion has more vitamin C and vitamin A; however, beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B3.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Welsh onion is lower in saturated fat.
  • Welsh onion has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Onions, welsh, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 +100%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +878.6%
Contains more PotassiumPotassium +56.1%
Contains more IronIron +154.9%
Contains more CopperCopper +75.7%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +314.3%
Contains more SeleniumSelenium +3716.7%
~equal in Magnesium ~22mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +650%
Contains more Vitamin B5Vitamin B5 +47.9%
Contains more Vitamin B6Vitamin B6 +247.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1617%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Welsh onion Beef tenderloin DV% diff.
Vitamin K 193.4µg 161%
Vitamin B12 0µg 2.46µg 103%
Protein 1.9g 23.9g 44%
Saturated fat 0.067g 9.72g 44%
Selenium 0.6µg 22.9µg 41%
Fats 0.4g 24.6g 37%
Zinc 0.52mg 4.03mg 32%
Vitamin C 27mg 0mg 30%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.056g 10.27g 26%
Iron 1.22mg 3.11mg 24%
Phosphorus 49mg 203mg 22%
Choline 5.3mg 91mg 16%
Vitamin B3 0.4mg 3mg 16%
Calories 34kcal 324kcal 15%
Vitamin B6 0.072mg 0.25mg 14%
Vitamin B2 0.09mg 0.26mg 13%
Fiber 2.4g 0g 10%
Copper 0.07mg 0.123mg 6%
Polyunsaturated fat 0.156g 1g 6%
Manganese 0.137mg 0.014mg 5%
Potassium 212mg 331mg 4%
Vitamin B1 0.05mg 0.09mg 3%
Vitamin E 0.51mg 3%
Vitamin B5 0.169mg 0.25mg 2%
Sodium 17mg 57mg 2%
Folate 16µg 8µg 2%
Carbs 6.5g 0g 2%
Calcium 18mg 9mg 1%
Net carbs 4.1g 0g N/A
Magnesium 23mg 22mg 0%
Sugar 2.18g 0g N/A
Tryptophan 0.021mg 0.268mg 0%
Threonine 0.074mg 1.044mg 0%
Isoleucine 0.081mg 1.075mg 0%
Leucine 0.113mg 1.889mg 0%
Lysine 0.095mg 1.989mg 0%
Methionine 0.021mg 0.612mg 0%
Phenylalanine 0.061mg 0.933mg 0%
Valine 0.084mg 1.163mg 0%
Histidine 0.033mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +87.1%
Contains more ProteinProtein +1157.9%
Contains more FatsFats +6050%
Contains more OtherOther +347.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 +18239.3%
Contains more Poly. FatPolyunsaturated fat +541%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.