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  6. Beef tenderloin vs. Garden cress

Beef tenderloin vs. Garden cress — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and garden cress

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, and phosphorus; however, garden cress has more vitamin A, vitamin C, and manganese.
  • Garden cress's daily need coverage for vitamin A is 138% more.
  • Garden cress is lower in cholesterol.

The food varieties used in the comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Cress, garden, raw.

Infographic

Beef tenderloin vs Garden cress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +139.2%
Contains more ZincZinc +1652.2%
Contains more PhosphorusPhosphorus +167.1%
Contains more SeleniumSelenium +2444.4%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +83.1%
Contains more CopperCopper +38.2%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +3850%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +366.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B5 ~0.242mg
~equal in Vitamin B6 ~0.247mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Garden cress DV% diff.
Vitamin K 541.9µg 452%
Vitamin B12 2.46µg 0µg 103%
Vitamin C 0mg 69mg 77%
Saturated fat 9.72g 0.023g 44%
Protein 23.9g 2.6g 43%
Selenium 22.9µg 0.9µg 40%
Vitamin A 0µg 346µg 38%
Fats 24.6g 0.7g 37%
Zinc 4.03mg 0.23mg 35%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.239g 25%
Manganese 0.014mg 0.553mg 23%
Iron 3.11mg 1.3mg 23%
Phosphorus 203mg 76mg 18%
Folate 8µg 80µg 18%
Calories 324kcal 32kcal 15%
Choline 91mg 19.5mg 13%
Vitamin B3 3mg 1mg 13%
Potassium 331mg 606mg 8%
Calcium 9mg 81mg 7%
Vitamin E 0.7mg 5%
Polyunsaturated fat 1g 0.228g 5%
Copper 0.123mg 0.17mg 5%
Fiber 0g 1.1g 4%
Magnesium 22mg 38mg 4%
Sodium 57mg 14mg 2%
Carbs 0g 5.5g 2%
Vitamin B1 0.09mg 0.08mg 1%
Net carbs 0g 4.4g N/A
Sugar 0g 4.4g N/A
Vitamin B2 0.26mg 0.26mg 0%
Vitamin B5 0.25mg 0.242mg 0%
Vitamin B6 0.25mg 0.247mg 0%
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +819.2%
Contains more FatsFats +3414.3%
Contains more OtherOther +73.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +84.8%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +4197.1%
Contains more Poly. FatPolyunsaturated fat +338.6%
Contains less Sat. FatSaturated fat -99.8%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.