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Pork Tenderloin with Broccoli
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Pork Tenderloin with Broccoli

David Janitzek
David Janitzek
Pork Tenderloin Broccoli
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
~
Number of portions
1
Cena (Walmart)
$1.78
Cost of one portion
$1.78
Number of ingredients needed for preparation
4
Total calories
603
Calories per 1 portion
603 kcal
Amount of protein per portion
36g
Amount of fat per portion
18g
Amount of carbohydrates per portion
74g
Amount of fiber per portion
14g
Glycemic Index (GI)
IG 46
Glycemic Load (GL)
GL 27.6
Prices calculated for Walmart
$1.78 / serving
$1.78 (Number of portions: 1)
Pork Tenderloin with Broccoli
Specialist Verified
Kcal
603 kcal
Protein 28%
36.5 g
Fat 14%
18 g
Carbohydrates 57%
73.7 g
fiber: 13.7 g IG: 46

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Ingredients

Ingredients

Calculate for portions:
Broccoli

Broccoli

#Broccoli
1 Piece (1 Piece (250 g)) • 91 kcal • $0.83
Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates
B: 7.5g
T: 1g
W: 13g
91 kcal
Tzatziki Sauce

Tzatziki Sauce

#Sauce
100 Gram (100 Gram) • 87 kcal • $0.17
Milk Garlic Cucumber Sulphites Mustard
B: 3g
T: 5.7g
W: 5.9g
87 kcal
Boneless Pork Loin

Boneless Pork Loin

#Pork Loin
100 Gram (100 Gram) • 178 kcal • $0.64
Beef Alpha-Gal Syndrome
B: 21g
T: 10g
W: 1g
178 kcal
Long-Grain Brown Rice

Long-Grain Brown Rice

#Rice #Vegan #Vegetarian #Gluten-free #Lactose-Free
70 Gram (70 Gram) • 247 kcal • $0.14
Rice
B: 5g
T: 1.3g
W: 53.8g
247 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Pork Tenderloin with Broccoli

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,62 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,62 €
100 kcal 0,27 €
20 g protein 0,89 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,62 € 1,62 € 3,24 € 6,48 €
Lidl +1%
1,64 € 1,64 € 3,28 € 6,56 €
Tesco +10%
1,78 € 1,78 € 3,56 € 7,12 €
Carrefour +13%
1,83 € 1,83 € 3,66 € 7,32 €
SPAR +17%
1,89 € 1,89 € 3,78 € 7,56 €

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Recipe preparation steps

1
Cook the long-grain brown rice in salted water according to the package instructions.
2
Wash, dry, and dice the boneless pork loin, then steam for about 20 minutes until tender.
3
Wash the broccoli, divide it into florets, and steam for about 10–15 minutes until tender-crisp.
4
Arrange the cooked brown rice, steamed broccoli florets, and pork pieces on a plate, and top everything with tzatziki sauce.
Contains allergens 12
Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Milk Garlic Cucumber Sulphites Mustard Beef Alpha-Gal Syndrome Rice

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
603 kcal
Protein 36.5g (24% kcal)
Fat 18g (27% kcal)
Carbs 73.7g (49% kcal)
Protein
36.5g
Fat
18g
Carbs
73.7g
Fiber
13.7g
Pork Tenderloin with Broccoli
Bio-Analysis Recipe

Pork Tenderloin with Broccoli

603 kcal B: 36.5g T: 18g W: 73.7g 13.7g fib.
Glycemic Load
IG 46 ŁG 28
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 87 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (27.6)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 26 µU/mL 44 µU/mL 47 µU/mL 38 µU/mL 25 µU/mL 15 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 108 mg/dL 123 mg/dL 128 mg/dL 120 mg/dL 109 mg/dL 98 mg/dL 89 mg/dL 86 mg/dL 128 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 27.6) may trigger a pronounced glucose peak (~128 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
27.6 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
46
Glucose peak
128
mg/dL
P+F+Fiber buffer
1.02
🛡️ Glycemic buffering in this meal
Protein (36.5 g), fat (18 g), and dietary fiber (13.7 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 60 g
Simple sugars: 9.6 g Slowing fiber: 13.7 g
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