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  6. Beef tenderloin vs. Leek

Beef tenderloin vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between beef tenderloin and leek

  • Beef tenderloin is higher in vitamin B12, selenium, zinc, phosphorus, vitamin B2, and vitamin B3, yet leek is higher in vitamin A and manganese.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than leek.
  • 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 Leeks, (bulb and lower leaf-portion), raw.

Infographic

Beef tenderloin vs Leek 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%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more PotassiumPotassium +83.9%
Contains more IronIron +48.1%
Contains more ZincZinc +3258.3%
Contains more PhosphorusPhosphorus +480%
Contains more SeleniumSelenium +2190%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +555.6%
Contains less SodiumSodium -64.9%
Contains more ManganeseManganese +3335.7%
~equal in Copper ~0.12mg

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%
Leek
Leek
5
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +650%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +857.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.233mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Leek DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 1.5g 45%
Saturated fat 9.72g 0.04g 44%
Selenium 22.9µg 1µg 40%
Vitamin K 47µg 39%
Fats 24.6g 0.3g 37%
Zinc 4.03mg 0.12mg 36%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.004g 26%
Phosphorus 203mg 35mg 24%
Manganese 0.014mg 0.481mg 20%
Vitamin B2 0.26mg 0.03mg 18%
Vitamin B3 3mg 0.4mg 16%
Choline 91mg 9.5mg 15%
Folate 8µg 64µg 14%
Calories 324kcal 61kcal 13%
Iron 3.11mg 2.1mg 13%
Vitamin C 0mg 12mg 13%
Vitamin A 0µg 83µg 9%
Fiber 0g 1.8g 7%
Vitamin E 0.92mg 6%
Polyunsaturated fat 1g 0.166g 6%
Calcium 9mg 59mg 5%
Carbs 0g 14.15g 5%
Potassium 331mg 180mg 4%
Vitamin B1 0.09mg 0.06mg 3%
Vitamin B5 0.25mg 0.14mg 2%
Sodium 57mg 20mg 2%
Vitamin B6 0.25mg 0.233mg 1%
Magnesium 22mg 28mg 1%
Net carbs 0g 12.35g N/A
Sugar 0g 3.9g N/A
Copper 0.123mg 0.12mg 0%
Tryptophan 0.268mg 0.012mg 0%
Threonine 1.044mg 0.063mg 0%
Isoleucine 1.075mg 0.052mg 0%
Leucine 1.889mg 0.096mg 0%
Lysine 1.989mg 0.078mg 0%
Methionine 0.612mg 0.018mg 0%
Phenylalanine 0.933mg 0.055mg 0%
Valine 1.163mg 0.056mg 0%
Histidine 0.818mg 0.025mg 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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1493.3%
Contains more FatsFats +8100%
Contains more OtherOther +198.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.6%

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
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +256650%
Contains more Poly. FatPolyunsaturated fat +502.4%
Contains less Sat. FatSaturated fat -99.6%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.