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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 RAE.
  • Daily need coverage for Vitamin B12 from Beef tenderloin is 103% higher.

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
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.
Beef tenderloin
Beef tenderloin
5
:
5
Mustard Greens Raw
Mustard Greens Raw
Contains more Iron +89.6%
Contains more Phosphorus +250%
Contains more Zinc +1512%
Contains more Selenium +2444.4%
Contains more Calcium +1177.8%
Contains more Magnesium +45.5%
Contains more Potassium +16%
Contains less Sodium -64.9%
Contains more Copper +34.1%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Mustard Greens Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 62% 23% 25% 34% 3% 7% 56% 0% 5%
Contains more Iron +89.6%
Contains more Phosphorus +250%
Contains more Zinc +1512%
Contains more Selenium +2444.4%
Contains more Calcium +1177.8%
Contains more Magnesium +45.5%
Contains more Potassium +16%
Contains less Sodium -64.9%
Contains more Copper +34.1%

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.
Beef tenderloin
Beef tenderloin
6
:
6
Mustard Greens Raw
Mustard Greens Raw
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +275%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +38.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +50%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Mustard Greens Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin B1 +12.5%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B3 +275%
Contains more Vitamin B5 +19%
Contains more Vitamin B6 +38.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
3
:
2
Mustard Greens Raw
Mustard Greens Raw
Contains more Protein +735.7%
Contains more Fats +5757.1%
Contains more Other +131.9%
Contains more Carbs +∞%
Contains more Water +87.5%
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Mustard Greens Raw
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 Protein +735.7%
Contains more Fats +5757.1%
Contains more Other +131.9%
Contains more Carbs +∞%
Contains more Water +87.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
1
Mustard Greens Raw
Mustard Greens Raw
Contains more Monounsaturated Fat +11063%
Contains more Polyunsaturated fat +2531.6%
Contains less Saturated Fat -99.9%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Mustard Greens Raw
7% 66% 27%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.092 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +11063%
Contains more Polyunsaturated fat +2531.6%
Contains less Saturated Fat -99.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef tenderloin Mustard Greens Raw
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Mustard Greens Raw Opinion
Net carbs 0g 1.47g Mustard Greens Raw
Protein 23.9g 2.86g Beef tenderloin
Fats 24.6g 0.42g Beef tenderloin
Carbs 0g 4.67g Mustard Greens Raw
Calories 324kcal 27kcal Beef tenderloin
Sugar 0g 1.32g Beef tenderloin
Fiber 0g 3.2g Mustard Greens Raw
Calcium 9mg 115mg Mustard Greens Raw
Iron 3.11mg 1.64mg Beef tenderloin
Magnesium 22mg 32mg Mustard Greens Raw
Phosphorus 203mg 58mg Beef tenderloin
Potassium 331mg 384mg Mustard Greens Raw
Sodium 57mg 20mg Mustard Greens Raw
Zinc 4.03mg 0.25mg Beef tenderloin
Copper 0.123mg 0.165mg Mustard Greens Raw
Manganese 0.014mg Beef tenderloin
Selenium 22.9µg 0.9µg Beef tenderloin
Vitamin A 0IU 3024IU Mustard Greens Raw
Vitamin A RAE 0µg 151µg Mustard Greens Raw
Vitamin E 2.01mg Mustard Greens Raw
Vitamin C 0mg 70mg Mustard Greens Raw
Vitamin B1 0.09mg 0.08mg Beef tenderloin
Vitamin B2 0.26mg 0.11mg Beef tenderloin
Vitamin B3 3mg 0.8mg Beef tenderloin
Vitamin B5 0.25mg 0.21mg Beef tenderloin
Vitamin B6 0.25mg 0.18mg Beef tenderloin
Folate 8µg 12µg Mustard Greens Raw
Vitamin B12 2.46µg 0µg Beef tenderloin
Vitamin K 257.5µg Mustard Greens Raw
Tryptophan 0.268mg Beef tenderloin
Threonine 1.044mg Beef tenderloin
Isoleucine 1.075mg Beef tenderloin
Leucine 1.889mg Beef tenderloin
Lysine 1.989mg Beef tenderloin
Methionine 0.612mg Beef tenderloin
Phenylalanine 0.933mg Beef tenderloin
Valine 1.163mg Beef tenderloin
Histidine 0.818mg Beef tenderloin
Cholesterol 85mg 0mg Mustard Greens Raw
Saturated Fat 9.72g 0.01g Mustard Greens Raw
Monounsaturated Fat 10.27g 0.092g Beef tenderloin
Polyunsaturated fat 1g 0.038g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Mustard Greens Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Beef tenderloin
102%
Mustard Greens Raw
Minerals Daily Need Coverage Score
54%
Beef tenderloin
25%
Mustard Greens Raw

Comparison summary

Which food contains less Sodium?
Mustard Greens Raw
Mustard Greens Raw contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Mustard Greens Raw
Mustard Greens Raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Mustard Greens Raw
Mustard Greens Raw is lower in Saturated Fat (difference - 9.71g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.32g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.