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  6. Beef tenderloin vs. Chinese cabbage

Beef tenderloin vs. Chinese cabbage — In-Depth Nutrition Comparison

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A recap on differences between beef tenderloin and Chinese cabbage

  • Beef tenderloin is higher in vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B3, yet Chinese cabbage is higher in vitamin A and vitamin C.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than Chinese cabbage.
  • 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 Cabbage, chinese (pak-choi), raw.

Infographic

Beef tenderloin vs Chinese cabbage 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +288.8%
Contains more CopperCopper +485.7%
Contains more ZincZinc +2021.1%
Contains more PhosphorusPhosphorus +448.6%
Contains less SodiumSodium -12.3%
Contains more SeleniumSelenium +4480%
Contains more CalciumCalcium +1066.7%
Contains more ManganeseManganese +1035.7%

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%
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B5Vitamin B5 +184.1%
Contains more Vitamin B6Vitamin B6 +28.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1321.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +725%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Chinese cabbage DV% diff.
Vitamin B12 2.46µg 0µg 103%
Vitamin C 0mg 45mg 50%
Protein 23.9g 1.5g 45%
Saturated fat 9.72g 0.027g 44%
Selenium 22.9µg 0.5µg 41%
Fats 24.6g 0.2g 38%
Vitamin K 45.5µg 38%
Zinc 4.03mg 0.19mg 35%
Iron 3.11mg 0.8mg 29%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.015g 26%
Vitamin A 0µg 223µg 25%
Phosphorus 203mg 37mg 24%
Calories 324kcal 13kcal 16%
Vitamin B3 3mg 0.5mg 16%
Folate 8µg 66µg 15%
Vitamin B2 0.26mg 0.07mg 15%
Choline 91mg 6.4mg 15%
Copper 0.123mg 0.021mg 11%
Calcium 9mg 105mg 10%
Manganese 0.014mg 0.159mg 6%
Polyunsaturated fat 1g 0.096g 6%
Vitamin B6 0.25mg 0.194mg 4%
Vitamin B1 0.09mg 0.04mg 4%
Fiber 0g 1g 4%
Vitamin B5 0.25mg 0.088mg 3%
Potassium 331mg 252mg 2%
Vitamin E 0.09mg 1%
Magnesium 22mg 19mg 1%
Carbs 0g 2.18g 1%
Net carbs 0g 1.18g N/A
Sugar 0g 1.18g N/A
Sodium 57mg 65mg 0%
Tryptophan 0.268mg 0.015mg 0%
Threonine 1.044mg 0.049mg 0%
Isoleucine 1.075mg 0.085mg 0%
Leucine 1.889mg 0.088mg 0%
Lysine 1.989mg 0.089mg 0%
Methionine 0.612mg 0.009mg 0%
Phenylalanine 0.933mg 0.044mg 0%
Valine 1.163mg 0.066mg 0%
Histidine 0.818mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1493.3%
Contains more FatsFats +12200%
Contains more OtherOther +291.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +97.1%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +68366.7%
Contains more Poly. FatPolyunsaturated fat +941.7%
Contains less Sat. FatSaturated fat -99.7%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.