Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef tenderloin
  5. Compare
  6. Beef tenderloin vs. Marrow-stem Kale

Beef tenderloin vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

Significant differences between beef tenderloin and marrow-stem Kale

  • Beef tenderloin has more vitamin B12, selenium, zinc, and iron; however, marrow-stem Kale is richer in vitamin A, vitamin C, folate, and manganese.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than marrow-stem Kale.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of beef tenderloin is 0.

Specific food types used in this comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Collards, raw.

Infographic

Beef tenderloin vs Marrow-stem Kale 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +55.4%
Contains more IronIron +561.7%
Contains more CopperCopper +167.4%
Contains more ZincZinc +1819%
Contains more PhosphorusPhosphorus +712%
Contains more SeleniumSelenium +1661.5%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +2477.8%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +4600%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +304.3%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +292.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1512.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.055g 44%
Protein 23.9g 3.02g 42%
Vitamin C 0mg 35.3mg 39%
Selenium 22.9µg 1.3µg 39%
Fats 24.6g 0.61g 37%
Zinc 4.03mg 0.21mg 35%
Iron 3.11mg 0.47mg 33%
Folate 8µg 129µg 30%
Cholesterol 85mg 0mg 28%
Manganese 0.014mg 0.658mg 28%
Vitamin A 0µg 251µg 28%
Monounsaturated fat 10.27g 0.03g 26%
Phosphorus 203mg 25mg 25%
Calcium 9mg 232mg 22%
Fiber 0g 4g 16%
Vitamin E 2.26mg 15%
Calories 324kcal 32kcal 15%
Vitamin B3 3mg 0.742mg 14%
Choline 91mg 23.2mg 12%
Vitamin B2 0.26mg 0.13mg 10%
Copper 0.123mg 0.046mg 9%
Vitamin B6 0.25mg 0.165mg 7%
Polyunsaturated fat 1g 0.201g 5%
Vitamin B1 0.09mg 0.054mg 3%
Potassium 331mg 213mg 3%
Sodium 57mg 17mg 2%
Carbs 0g 5.42g 2%
Magnesium 22mg 27mg 1%
Net carbs 0g 1.42g N/A
Sugar 0g 0.46g N/A
Vitamin B5 0.25mg 0.267mg 0%
Tryptophan 0.268mg 0.031mg 0%
Threonine 1.044mg 0.086mg 0%
Isoleucine 1.075mg 0.1mg 0%
Leucine 1.889mg 0.151mg 0%
Lysine 1.989mg 0.117mg 0%
Methionine 0.612mg 0.033mg 0%
Phenylalanine 0.933mg 0.087mg 0%
Valine 1.163mg 0.12mg 0%
Histidine 0.818mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +691.4%
Contains more FatsFats +3932.8%
Contains more OtherOther +135.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +85.3%

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +34133.3%
Contains more Poly. FatPolyunsaturated fat +397.5%
Contains less Sat. FatSaturated fat -99.4%

People also compare

Beef tenderloin
Beef tenderloin vs Brisket raw
Brisket raw
Beef tenderloin
Beef tenderloin vs Short ribs
Short ribs
Beef tenderloin
Beef tenderloin vs Pastrami
Pastrami
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.