Beef tenderloin vs. Rapini — In-Depth Nutrition Comparison
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A recap on differences between Beef tenderloin and Rapini
- Beef tenderloin is higher in Vitamin B12, Selenium, Zinc, and Phosphorus, yet Rapini is higher in Vitamin C, Folate, Manganese, and Vitamin A RAE.
- Beef tenderloin covers your daily Vitamin B12 needs 103% more than Rapini.
Food varieties used in this article are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Broccoli raab, raw.
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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
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Iron
+45.3%
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Phosphorus
+178.1%
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Potassium
+68.9%
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Zinc
+423.4%
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Copper
+192.9%
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Selenium
+2190%
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Calcium
+1100%
Contains
less
Sodium
-42.1%
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Manganese
+2721.4%
Equal in Magnesium - 22
Contains
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Iron
+45.3%
Contains
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Phosphorus
+178.1%
Contains
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Potassium
+68.9%
Contains
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Zinc
+423.4%
Contains
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Copper
+192.9%
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Selenium
+2190%
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Calcium
+1100%
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Sodium
-42.1%
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Manganese
+2721.4%
Equal in Magnesium - 22
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.
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Contains
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Vitamin B2
+101.6%
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Vitamin B3
+145.7%
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Vitamin B6
+46.2%
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Vitamin B12
+∞%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+80%
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Vitamin B5
+28.8%
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Folate
+937.5%
Contains
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Vitamin B2
+101.6%
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Vitamin B3
+145.7%
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Vitamin B6
+46.2%
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Vitamin B12
+∞%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+80%
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Vitamin B5
+28.8%
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Folate
+937.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+653.9%
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Fats
+4920.4%
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Other
+233%
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Carbs
+∞%
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Water
+91.3%
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
3.17 g
Fats:
0.49 g
Carbs:
2.85 g
Water:
92.55 g
Other:
0.94 g
Contains
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Protein
+653.9%
Contains
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Fats
+4920.4%
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Other
+233%
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Carbs
+∞%
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Water
+91.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+39400%
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Polyunsaturated fat
+669.2%
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Saturated Fat
-99.5%
Saturated Fat:
9.72 g
Monounsaturated Fat:
10.27 g
Polyunsaturated fat:
1 g
Saturated Fat:
0.05 g
Monounsaturated Fat:
0.026 g
Polyunsaturated fat:
0.13 g
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Monounsaturated Fat
+39400%
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Polyunsaturated fat
+669.2%
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Saturated Fat
-99.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 0.15g |
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| Protein | 23.9g | 3.17g |
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| Fats | 24.6g | 0.49g |
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| Carbs | 0g | 2.85g |
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| Calories | 324kcal | 22kcal |
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| Fructose | 0.17g |
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| Sugar | 0g | 0.38g |
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| Fiber | 0g | 2.7g |
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| Calcium | 9mg | 108mg |
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| Iron | 3.11mg | 2.14mg |
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| Magnesium | 22mg | 22mg | |
| Phosphorus | 203mg | 73mg |
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| Potassium | 331mg | 196mg |
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| Sodium | 57mg | 33mg |
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| Zinc | 4.03mg | 0.77mg |
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| Copper | 0.123mg | 0.042mg |
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| Manganese | 0.014mg | 0.395mg |
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| Selenium | 22.9µg | 1µg |
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| Vitamin A | 0IU | 2622IU |
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| Vitamin A RAE | 0µg | 131µg |
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| Vitamin E | 1.62mg |
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| Vitamin C | 0mg | 20.2mg |
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| Vitamin B1 | 0.09mg | 0.162mg |
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| Vitamin B2 | 0.26mg | 0.129mg |
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| Vitamin B3 | 3mg | 1.221mg |
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| Vitamin B5 | 0.25mg | 0.322mg |
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| Vitamin B6 | 0.25mg | 0.171mg |
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| Folate | 8µg | 83µg |
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| Vitamin B12 | 2.46µg | 0µg |
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| Vitamin K | 224µg |
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| Tryptophan | 0.268mg | 0.043mg |
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| Threonine | 1.044mg | 0.106mg |
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| Isoleucine | 1.075mg | 0.104mg |
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| Leucine | 1.889mg | 0.17mg |
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| Lysine | 1.989mg | 0.198mg |
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| Methionine | 0.612mg | 0.048mg |
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| Phenylalanine | 0.933mg | 0.128mg |
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| Valine | 1.163mg | 0.153mg |
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| Histidine | 0.818mg | 0.066mg |
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| Cholesterol | 85mg | 0mg |
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| Saturated Fat | 9.72g | 0.05g |
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| Monounsaturated Fat | 10.27g | 0.026g |
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| Polyunsaturated fat | 1g | 0.13g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
86%
Minerals Daily Need Coverage Score
54%
27%
Comparison summary
Which food contains less Sodium?
Rapini contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Rapini is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 9.67g)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Beef tenderloin is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef tenderloin is cheaper (difference - $0.4)
Which food is richer in minerals?
Beef tenderloin is relatively richer in minerals