Beef tenderloin vs. Dates — In-Depth Nutrition Comparison
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What are the main differences between beef tenderloin and dates?
- Beef tenderloin is richer in vitamin B12, selenium, zinc, iron, phosphorus, choline, and vitamin B2, while dates are higher in fiber.
- Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
- Dates have a higher glycemic index (42) than beef tenderloin (0).
We used Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Dates, deglet noor types in this comparison.
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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 more IronIron | +204.9% |
| Contains more ZincZinc | +1289.7% |
| Contains more PhosphorusPhosphorus | +227.4% |
| Contains more SeleniumSelenium | +663.3% |
| Contains more MagnesiumMagnesium | +95.5% |
| Contains more CalciumCalcium | +333.3% |
| Contains more PotassiumPotassium | +98.2% |
| Contains more CopperCopper | +67.5% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +1771.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +73.1% |
| Contains more Vitamin B2Vitamin B2 | +293.9% |
| Contains more Vitamin B3Vitamin B3 | +135.5% |
| Contains more Vitamin B6Vitamin B6 | +51.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1344.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +135.6% |
| Contains more FolateFolate | +137.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.46µg | 0µg | 103% |
| Saturated fat | 9.72g | 0.032g | 44% |
| Protein | 23.9g | 2.45g | 43% |
| Fats | 24.6g | 0.39g | 37% |
| Selenium | 22.9µg | 3µg | 36% |
| Zinc | 4.03mg | 0.29mg | 34% |
| Fiber | 0g | 8g | 32% |
| Cholesterol | 85mg | 0mg | 28% |
| Monounsaturated fat | 10.27g | 0.036g | 26% |
| Iron | 3.11mg | 1.02mg | 26% |
| Carbs | 0g | 75.03g | 25% |
| Fructose | 19.56g | 24% | |
| Phosphorus | 203mg | 62mg | 20% |
| Choline | 91mg | 6.3mg | 15% |
| Vitamin B2 | 0.26mg | 0.066mg | 15% |
| Vitamin B3 | 3mg | 1.274mg | 11% |
| Manganese | 0.014mg | 0.262mg | 11% |
| Potassium | 331mg | 656mg | 10% |
| Copper | 0.123mg | 0.206mg | 9% |
| Polyunsaturated fat | 1g | 0.019g | 7% |
| Vitamin B6 | 0.25mg | 0.165mg | 7% |
| Vitamin B5 | 0.25mg | 0.589mg | 7% |
| Magnesium | 22mg | 43mg | 5% |
| Vitamin B1 | 0.09mg | 0.052mg | 3% |
| Folate | 8µg | 19µg | 3% |
| Calcium | 9mg | 39mg | 3% |
| Sodium | 57mg | 2mg | 2% |
| Calories | 324kcal | 282kcal | 2% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 0g | 67.03g | N/A |
| Sugar | 0g | 63.35g | N/A |
| Vitamin E | 0.05mg | 0% | |
| Tryptophan | 0.268mg | 0.012mg | 0% |
| Threonine | 1.044mg | 0.043mg | 0% |
| Isoleucine | 1.075mg | 0.049mg | 0% |
| Leucine | 1.889mg | 0.084mg | 0% |
| Lysine | 1.989mg | 0.066mg | 0% |
| Methionine | 0.612mg | 0.022mg | 0% |
| Phenylalanine | 0.933mg | 0.05mg | 0% |
| Valine | 1.163mg | 0.071mg | 0% |
| Histidine | 0.818mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +875.5% |
| Contains more FatsFats | +6207.7% |
| Contains more WaterWater | +135.6% |
| Contains more OtherOther | +95.6% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +28427.8% |
| Contains more Poly. FatPolyunsaturated fat | +5163.2% |
| Contains less Sat. FatSaturated fat | -99.7% |
