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  6. Beef tenderloin vs. Dried fruit

Beef tenderloin vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between Beef tenderloin and Dried fruit

  • Beef tenderloin has more Vitamin B12, Selenium, Zinc, and Phosphorus, while Dried fruit has more Fiber, Copper, Potassium, and Vitamin A RAE.
  • Beef tenderloin's daily need coverage for Vitamin B12 is 103% higher.

The food types used in this comparison are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Apricots, dried, sulfured, uncooked.

Infographic

Beef tenderloin vs Dried fruit 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.
Beef tenderloin
Beef tenderloin
4
:
6
Dried fruit
Dried fruit
Contains more Iron +16.9%
Contains more Phosphorus +185.9%
Contains more Zinc +933.3%
Contains more Selenium +940.9%
Contains more Calcium +511.1%
Contains more Magnesium +45.5%
Contains more Potassium +251.1%
Contains less Sodium -82.5%
Contains more Copper +178.9%
Contains more Manganese +1578.6%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Iron +16.9%
Contains more Phosphorus +185.9%
Contains more Zinc +933.3%
Contains more Selenium +940.9%
Contains more Calcium +511.1%
Contains more Magnesium +45.5%
Contains more Potassium +251.1%
Contains less Sodium -82.5%
Contains more Copper +178.9%
Contains more Manganese +1578.6%

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.
Beef tenderloin
Beef tenderloin
5
:
7
Dried fruit
Dried fruit
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +251.4%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B6 +74.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +106.4%
Contains more Folate +25%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +251.4%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B6 +74.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +106.4%
Contains more Folate +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
4
:
1
Dried fruit
Dried fruit
Contains more Protein +605%
Contains more Fats +4723.5%
Contains more Water +56.6%
Contains more Other +21.8%
Contains more Carbs +∞%
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +605%
Contains more Fats +4723.5%
Contains more Water +56.6%
Contains more Other +21.8%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +13778.4%
Contains more Polyunsaturated fat +1251.4%
Contains less Saturated Fat -99.8%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +13778.4%
Contains more Polyunsaturated fat +1251.4%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef tenderloin Dried fruit
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Dried fruit Opinion
Net carbs 0g 55.34g Dried fruit
Protein 23.9g 3.39g Beef tenderloin
Fats 24.6g 0.51g Beef tenderloin
Carbs 0g 62.64g Dried fruit
Calories 324kcal 241kcal Beef tenderloin
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 0g 53.44g Beef tenderloin
Fiber 0g 7.3g Dried fruit
Calcium 9mg 55mg Dried fruit
Iron 3.11mg 2.66mg Beef tenderloin
Magnesium 22mg 32mg Dried fruit
Phosphorus 203mg 71mg Beef tenderloin
Potassium 331mg 1162mg Dried fruit
Sodium 57mg 10mg Dried fruit
Zinc 4.03mg 0.39mg Beef tenderloin
Copper 0.123mg 0.343mg Dried fruit
Manganese 0.014mg 0.235mg Dried fruit
Selenium 22.9µg 2.2µg Beef tenderloin
Vitamin A 0IU 3604IU Dried fruit
Vitamin A RAE 0µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 0mg 1mg Dried fruit
Vitamin B1 0.09mg 0.015mg Beef tenderloin
Vitamin B2 0.26mg 0.074mg Beef tenderloin
Vitamin B3 3mg 2.589mg Beef tenderloin
Vitamin B5 0.25mg 0.516mg Dried fruit
Vitamin B6 0.25mg 0.143mg Beef tenderloin
Folate 8µg 10µg Dried fruit
Vitamin B12 2.46µg 0µg Beef tenderloin
Vitamin K 3.1µg Dried fruit
Tryptophan 0.268mg 0.016mg Beef tenderloin
Threonine 1.044mg 0.073mg Beef tenderloin
Isoleucine 1.075mg 0.063mg Beef tenderloin
Leucine 1.889mg 0.105mg Beef tenderloin
Lysine 1.989mg 0.083mg Beef tenderloin
Methionine 0.612mg 0.015mg Beef tenderloin
Phenylalanine 0.933mg 0.062mg Beef tenderloin
Valine 1.163mg 0.078mg Beef tenderloin
Histidine 0.818mg 0.047mg Beef tenderloin
Cholesterol 85mg 0mg Dried fruit
Saturated Fat 9.72g 0.017g Dried fruit
Monounsaturated Fat 10.27g 0.074g Beef tenderloin
Polyunsaturated fat 1g 0.074g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Dried fruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Beef tenderloin
38%
Dried fruit
Minerals Daily Need Coverage Score
54%
Beef tenderloin
44%
Dried fruit

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 9.703g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 31)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.