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  6. Beef tenderloin vs. Lettuce

Beef tenderloin vs. Lettuce — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and lettuce

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, phosphorus, vitamin B3, and choline; however, lettuce has more vitamin A.
  • Lettuce's daily need coverage for vitamin A is 148% more.
  • Lettuce is lower in cholesterol.
  • Lettuce 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 Lettuce, green leaf, raw.

Infographic

Beef tenderloin vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +70.6%
Contains more IronIron +261.6%
Contains more CopperCopper +324.1%
Contains more ZincZinc +2138.9%
Contains more PhosphorusPhosphorus +600%
Contains more SeleniumSelenium +3716.7%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -50.9%
Contains more ManganeseManganese +1685.7%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +700%
Contains more Vitamin B5Vitamin B5 +86.6%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +569.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +375%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Lettuce DV% diff.
Vitamin K 126.3µg 105%
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 1.36g 45%
Saturated fat 9.72g 0.02g 44%
Selenium 22.9µg 0.6µg 41%
Vitamin A 0µg 370µg 41%
Fats 24.6g 0.15g 38%
Zinc 4.03mg 0.18mg 35%
Cholesterol 85mg 0mg 28%
Iron 3.11mg 0.86mg 28%
Monounsaturated fat 10.27g 0.006g 26%
Phosphorus 203mg 29mg 25%
Vitamin B3 3mg 0.375mg 16%
Calories 324kcal 15kcal 15%
Vitamin B2 0.26mg 0.08mg 14%
Choline 91mg 13.6mg 14%
Vitamin B6 0.25mg 0.09mg 12%
Copper 0.123mg 0.029mg 10%
Manganese 0.014mg 0.25mg 10%
Vitamin C 0mg 9.2mg 10%
Folate 8µg 38µg 8%
Polyunsaturated fat 1g 0.082g 6%
Fiber 0g 1.3g 5%
Potassium 331mg 194mg 4%
Calcium 9mg 36mg 3%
Vitamin B1 0.09mg 0.07mg 2%
Vitamin B5 0.25mg 0.134mg 2%
Magnesium 22mg 13mg 2%
Vitamin E 0.22mg 1%
Carbs 0g 2.87g 1%
Fructose 0.43g 1%
Sodium 57mg 28mg 1%
Net carbs 0g 1.57g N/A
Sugar 0g 0.78g N/A
Tryptophan 0.268mg 0.009mg 0%
Threonine 1.044mg 0.059mg 0%
Isoleucine 1.075mg 0.084mg 0%
Leucine 1.889mg 0.079mg 0%
Lysine 1.989mg 0.084mg 0%
Methionine 0.612mg 0.016mg 0%
Phenylalanine 0.933mg 0.055mg 0%
Valine 1.163mg 0.07mg 0%
Histidine 0.818mg 0.022mg 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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1657.4%
Contains more FatsFats +16300%
Contains more OtherOther +389.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +96.4%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +171066.7%
Contains more Poly. FatPolyunsaturated fat +1119.5%
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.