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  6. Beef tenderloin vs. Mustard Greens Raw

Beef tenderloin vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are beef tenderloin and mustard Greens Raw different?

  • Beef tenderloin is higher in vitamin B12, selenium, zinc, phosphorus, iron, and choline; however, mustard Greens Raw are richer in vitamin C and vitamin A.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Beef tenderloin has a lower glycemic index (0) than mustard Greens Raw (32).

Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Mustard greens, raw are the varieties used in this article.

Infographic

Beef tenderloin vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +89.6%
Contains more ZincZinc +1512%
Contains more PhosphorusPhosphorus +250%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2444.4%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +1177.8%
Contains more PotassiumPotassium +16%
Contains more CopperCopper +34.1%
Contains less SodiumSodium -64.9%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +18100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin B12 2.46µg 0µg 103%
Vitamin C 0mg 70mg 78%
Saturated fat 9.72g 0.01g 44%
Protein 23.9g 2.86g 42%
Selenium 22.9µg 0.9µg 40%
Fats 24.6g 0.42g 37%
Zinc 4.03mg 0.25mg 34%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.092g 25%
Phosphorus 203mg 58mg 21%
Iron 3.11mg 1.64mg 18%
Vitamin A 0µg 151µg 17%
Choline 91mg 0.5mg 16%
Calories 324kcal 27kcal 15%
Vitamin B3 3mg 0.8mg 14%
Fiber 0g 3.2g 13%
Vitamin E 2.01mg 13%
Vitamin B2 0.26mg 0.11mg 12%
Calcium 9mg 115mg 11%
Polyunsaturated fat 1g 0.038g 6%
Vitamin B6 0.25mg 0.18mg 5%
Copper 0.123mg 0.165mg 5%
Sodium 57mg 20mg 2%
Potassium 331mg 384mg 2%
Magnesium 22mg 32mg 2%
Carbs 0g 4.67g 2%
Vitamin B1 0.09mg 0.08mg 1%
Folate 8µg 12µg 1%
Vitamin B5 0.25mg 0.21mg 1%
Manganese 0.014mg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +735.7%
Contains more FatsFats +5757.1%
Contains more OtherOther +131.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +87.5%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +11063%
Contains more Poly. FatPolyunsaturated fat +2531.6%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.