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  6. Flour vs. Beef tenderloin

Flour vs. Beef tenderloin — In-Depth Nutrition Comparison

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Significant differences between flour and beef tenderloin

  • Flour has more vitamin B1, folate, manganese, selenium, iron, and vitamin B3; however, beef tenderloin is richer in vitamin B12 and zinc.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than flour.
  • Beef tenderloin has 49 times less manganese than flour. Flour has 0.682mg of manganese, while beef tenderloin has 0.014mg.
  • Flour contains less saturated fat.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of beef tenderloin is 0.

Specific food types used in this comparison are Wheat flour, white, all-purpose, enriched, bleached and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Flour 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.
Flour
Flour
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 +66.7%
Contains more IronIron +49.2%
Contains more CopperCopper +17.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +4771.4%
Contains more SeleniumSelenium +48%
Contains more PotassiumPotassium +209.3%
Contains more ZincZinc +475.7%
Contains more PhosphorusPhosphorus +88%
~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.
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +772.2%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +96.8%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2187.5%
Contains more Vitamin B6Vitamin B6 +468.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +775%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flour Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Vitamin B1 0.785mg 0.09mg 58%
Folate 183µg 8µg 44%
Saturated fat 0.155g 9.72g 43%
Fats 0.98g 24.6g 36%
Zinc 0.7mg 4.03mg 30%
Manganese 0.682mg 0.014mg 29%
Cholesterol 0mg 85mg 28%
Protein 10.33g 23.9g 27%
Carbs 76.31g 0g 25%
Monounsaturated fat 0.087g 10.27g 25%
Selenium 33.9µg 22.9µg 20%
Iron 4.64mg 3.11mg 19%
Vitamin B2 0.494mg 0.26mg 18%
Vitamin B3 5.904mg 3mg 18%
Vitamin B6 0.044mg 0.25mg 16%
Choline 10.4mg 91mg 15%
Phosphorus 108mg 203mg 14%
Fiber 2.7g 0g 11%
Potassium 107mg 331mg 7%
Vitamin B5 0.438mg 0.25mg 4%
Polyunsaturated fat 0.413g 1g 4%
Calories 364kcal 324kcal 2%
Sodium 2mg 57mg 2%
Copper 0.144mg 0.123mg 2%
Calcium 15mg 9mg 1%
Net carbs 73.61g 0g N/A
Magnesium 22mg 22mg 0%
Sugar 0.27g 0g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.268mg 0%
Threonine 0.281mg 1.044mg 0%
Isoleucine 0.357mg 1.075mg 0%
Leucine 0.71mg 1.889mg 0%
Lysine 0.228mg 1.989mg 0%
Methionine 0.183mg 0.612mg 0%
Phenylalanine 0.52mg 0.933mg 0%
Valine 0.415mg 1.163mg 0%
Histidine 0.23mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
1
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +131.4%
Contains more FatsFats +2410.2%
Contains more WaterWater +305.8%
Contains more OtherOther +580.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -98.4%
Contains more Mono. FatMonounsaturated fat +11704.6%
Contains more Poly. FatPolyunsaturated fat +142.1%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.