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  6. Wheat vs. Beef tenderloin

Wheat vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on differences between wheat and beef tenderloin

  • Wheat is higher in manganese, selenium, copper, phosphorus, magnesium, vitamin B1, and vitamin B3, yet beef tenderloin is higher in vitamin B12.
  • Wheat covers your daily manganese needs 130% more than beef tenderloin.
  • Wheat contains 7 times more magnesium than beef tenderloin. While wheat contains 144mg of magnesium, beef tenderloin contains only 22mg.
  • The amount of saturated fat in wheat is lower.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Wheat, durum and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +554.5%
Contains more CalciumCalcium +277.8%
Contains more PotassiumPotassium +30.2%
Contains more IronIron +13.2%
Contains more CopperCopper +349.6%
Contains more PhosphorusPhosphorus +150.2%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +21414.3%
Contains more SeleniumSelenium +290.4%
~equal in Zinc ~4.03mg

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 B1Vitamin B1 +365.6%
Contains more Vitamin B3Vitamin B3 +124.6%
Contains more Vitamin B5Vitamin B5 +274%
Contains more Vitamin B6Vitamin B6 +67.6%
Contains more FolateFolate +437.5%
Contains more Vitamin B2Vitamin B2 +114.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Beef tenderloin DV% diff.
Manganese 3.012mg 0.014mg 130%
Selenium 89.4µg 22.9µg 121%
Vitamin B12 0µg 2.46µg 103%
Copper 0.553mg 0.123mg 48%
Phosphorus 508mg 203mg 44%
Saturated fat 0.454g 9.72g 42%
Fats 2.47g 24.6g 34%
Magnesium 144mg 22mg 29%
Cholesterol 0mg 85mg 28%
Vitamin B1 0.419mg 0.09mg 27%
Monounsaturated fat 0.344g 10.27g 25%
Carbs 71.13g 0g 24%
Vitamin B3 6.738mg 3mg 23%
Protein 13.68g 23.9g 20%
Choline 91mg 17%
Vitamin B5 0.935mg 0.25mg 14%
Vitamin B6 0.419mg 0.25mg 13%
Vitamin B2 0.121mg 0.26mg 11%
Folate 43µg 8µg 9%
Iron 3.52mg 3.11mg 5%
Potassium 431mg 331mg 3%
Calcium 34mg 9mg 3%
Sodium 2mg 57mg 2%
Calories 339kcal 324kcal 1%
Zinc 4.16mg 4.03mg 1%
Net carbs 71.13g 0g N/A
Polyunsaturated fat 0.978g 1g 0%
Tryptophan 0.176mg 0.268mg 0%
Threonine 0.366mg 1.044mg 0%
Isoleucine 0.533mg 1.075mg 0%
Leucine 0.934mg 1.889mg 0%
Lysine 0.303mg 1.989mg 0%
Methionine 0.221mg 0.612mg 0%
Phenylalanine 0.681mg 0.933mg 0%
Valine 0.594mg 1.163mg 0%
Histidine 0.322mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +74.7%
Contains more FatsFats +896%
Contains more WaterWater +342.1%
Contains more OtherOther +75.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -95.3%
Contains more Mono. FatMonounsaturated fat +2885.5%
~equal in Polyunsaturated fat ~1g

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.