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  6. Beef tenderloin vs. Endive

Beef tenderloin vs. Endive — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and endive

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, and vitamin B6; however, endive has more vitamin A and folate.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Endive has a higher glycemic index than beef tenderloin.

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 Endive, raw.

Infographic

Beef tenderloin vs Endive 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%
Endive
Endive
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 16% 28% 31% 33% 22% 12% 2.9% 55% 1.1%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +274.7%
Contains more CopperCopper +24.2%
Contains more ZincZinc +410.1%
Contains more PhosphorusPhosphorus +625%
Contains more SeleniumSelenium +11350%
Contains more CalciumCalcium +477.8%
Contains less SodiumSodium -61.4%
Contains more ManganeseManganese +2900%
~equal in Potassium ~314mg

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%
Endive
Endive
6
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 22% 36% 8.8% 0% 20% 17% 7.5% 54% 4.6% 0% 578% 107% 9.2%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B3Vitamin B3 +650%
Contains more Vitamin B6Vitamin B6 +1150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +441.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +260%
Contains more FolateFolate +1675%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Endive DV% diff.
Vitamin K 231µg 193%
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 1.25g 45%
Saturated fat 9.72g 0.048g 44%
Selenium 22.9µg 0.2µg 41%
Fats 24.6g 0.2g 38%
Folate 8µg 142µg 34%
Iron 3.11mg 0.83mg 29%
Zinc 4.03mg 0.79mg 29%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.004g 26%
Phosphorus 203mg 28mg 25%
Vitamin B6 0.25mg 0.02mg 18%
Manganese 0.014mg 0.42mg 18%
Vitamin B3 3mg 0.4mg 16%
Calories 324kcal 17kcal 15%
Vitamin B2 0.26mg 0.075mg 14%
Choline 91mg 16.8mg 13%
Vitamin B5 0.25mg 0.9mg 13%
Fiber 0g 3.1g 12%
Vitamin A 0µg 108µg 12%
Vitamin C 0mg 6.5mg 7%
Polyunsaturated fat 1g 0.087g 6%
Calcium 9mg 52mg 4%
Copper 0.123mg 0.099mg 3%
Vitamin E 0.44mg 3%
Magnesium 22mg 15mg 2%
Sodium 57mg 22mg 2%
Vitamin B1 0.09mg 0.08mg 1%
Potassium 331mg 314mg 1%
Carbs 0g 3.35g 1%
Net carbs 0g 0.25g N/A
Sugar 0g 0.25g N/A
Tryptophan 0.268mg 0.005mg 0%
Threonine 1.044mg 0.05mg 0%
Isoleucine 1.075mg 0.072mg 0%
Leucine 1.889mg 0.098mg 0%
Lysine 1.989mg 0.063mg 0%
Methionine 0.612mg 0.014mg 0%
Phenylalanine 0.933mg 0.053mg 0%
Valine 1.163mg 0.063mg 0%
Histidine 0.818mg 0.023mg 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
Endive
Endive
2
3% 94%
Protein: 1.25 g
Fats: 0.2 g
Carbs: 3.35 g
Water: 93.79 g
Other: 1.41 g
Contains more ProteinProtein +1812%
Contains more FatsFats +12200%
Contains more OtherOther +122%
Contains more CarbsCarbs +∞%
Contains more WaterWater +93.9%

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
Endive
Endive
1
35% 3% 63%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +256650%
Contains more Poly. FatPolyunsaturated fat +1049.4%
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. Endive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168412/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.