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  6. Beef tenderloin vs. Rapini

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 A, vitamin C, folate, and manganese.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than rapini.
  • The glycemic index of beef tenderloin is lower.

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.

Infographic

Beef tenderloin vs Rapini 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.
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%
Rapini
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +45.3%
Contains more CopperCopper +192.9%
Contains more ZincZinc +423.4%
Contains more PhosphorusPhosphorus +178.1%
Contains more SeleniumSelenium +2190%
Contains more CalciumCalcium +1100%
Contains less SodiumSodium -42.1%
Contains more ManganeseManganese +2721.4%
~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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Rapini
Rapini
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B2Vitamin B2 +101.6%
Contains more Vitamin B3Vitamin B3 +145.7%
Contains more Vitamin B6Vitamin B6 +46.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +397.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +80%
Contains more Vitamin B5Vitamin B5 +28.8%
Contains more FolateFolate +937.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Rapini DV% diff.
Vitamin K 224µg 187%
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.05g 44%
Protein 23.9g 3.17g 41%
Selenium 22.9µg 1µg 40%
Fats 24.6g 0.49g 37%
Zinc 4.03mg 0.77mg 30%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.026g 26%
Vitamin C 0mg 20.2mg 22%
Folate 8µg 83µg 19%
Phosphorus 203mg 73mg 19%
Manganese 0.014mg 0.395mg 17%
Vitamin A 0µg 131µg 15%
Calories 324kcal 22kcal 15%
Choline 91mg 18.3mg 13%
Iron 3.11mg 2.14mg 12%
Fiber 0g 2.7g 11%
Vitamin E 1.62mg 11%
Vitamin B3 3mg 1.221mg 11%
Calcium 9mg 108mg 10%
Vitamin B2 0.26mg 0.129mg 10%
Copper 0.123mg 0.042mg 9%
Polyunsaturated fat 1g 0.13g 6%
Vitamin B1 0.09mg 0.162mg 6%
Vitamin B6 0.25mg 0.171mg 6%
Potassium 331mg 196mg 4%
Vitamin B5 0.25mg 0.322mg 1%
Sodium 57mg 33mg 1%
Carbs 0g 2.85g 1%
Net carbs 0g 0.15g N/A
Magnesium 22mg 22mg 0%
Sugar 0g 0.38g N/A
Tryptophan 0.268mg 0.043mg 0%
Threonine 1.044mg 0.106mg 0%
Isoleucine 1.075mg 0.104mg 0%
Leucine 1.889mg 0.17mg 0%
Lysine 1.989mg 0.198mg 0%
Methionine 0.612mg 0.048mg 0%
Phenylalanine 0.933mg 0.128mg 0%
Valine 1.163mg 0.153mg 0%
Histidine 0.818mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Rapini
Rapini
2
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +653.9%
Contains more FatsFats +4920.4%
Contains more OtherOther +233%
Contains more CarbsCarbs +∞%
Contains more WaterWater +91.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +39400%
Contains more Poly. FatPolyunsaturated fat +669.2%
Contains less Sat. FatSaturated fat -99.5%

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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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.