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Beef tenderloin vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between beef tenderloin and spinach raw?

  • Beef tenderloin is richer in vitamin B12, selenium, zinc, and phosphorus, while spinach raw is higher in vitamin A, folate, manganese, and vitamin C.
  • Spinach raw's daily need coverage for vitamin A is 188% higher.
  • Spinach raw is lower in cholesterol.
  • Spinach raw has a higher glycemic index (32) than beef tenderloin (0).

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

Infographic

Beef tenderloin vs Spinach 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.
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +14.8%
Contains more ZincZinc +660.4%
Contains more PhosphorusPhosphorus +314.3%
Contains less SodiumSodium -27.8%
Contains more SeleniumSelenium +2190%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +68.6%
Contains more ManganeseManganese +6307.1%
~equal in Copper ~0.13mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B3Vitamin B3 +314.4%
Contains more Vitamin B5Vitamin B5 +284.6%
Contains more Vitamin B6Vitamin B6 +28.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +371.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +2325%
~equal in Vitamin D ~0µg

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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +735.7%
Contains more FatsFats +6207.7%
Contains more OtherOther +82%
Contains more CarbsCarbs +∞%
Contains more WaterWater +89%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +102600%
Contains more Poly. FatPolyunsaturated fat +506.1%
Contains less Sat. FatSaturated fat -99.4%

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 Spinach raw
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium 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 Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Vitamin B12 2.46µg 0µg 103%
Vitamin A 0µg 469µg 52%
Folate 8µg 194µg 47%
Saturated fat 9.72g 0.063g 44%
Protein 23.9g 2.86g 42%
Selenium 22.9µg 1µg 40%
Manganese 0.014mg 0.897mg 38%
Fats 24.6g 0.39g 37%
Zinc 4.03mg 0.53mg 32%
Vitamin C 0mg 28.1mg 31%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.01g 26%
Phosphorus 203mg 49mg 22%
Calories 324kcal 23kcal 15%
Vitamin E 2.03mg 14%
Magnesium 22mg 79mg 14%
Vitamin B3 3mg 0.724mg 14%
Choline 91mg 19.3mg 13%
Fiber 0g 2.2g 9%
Calcium 9mg 99mg 9%
Potassium 331mg 558mg 7%
Polyunsaturated fat 1g 0.165g 6%
Iron 3.11mg 2.71mg 5%
Vitamin B2 0.26mg 0.189mg 5%
Vitamin B5 0.25mg 0.065mg 4%
Vitamin B6 0.25mg 0.195mg 4%
Vitamin B1 0.09mg 0.078mg 1%
Sodium 57mg 79mg 1%
Copper 0.123mg 0.13mg 1%
Carbs 0g 3.63g 1%
Net carbs 0g 1.43g N/A
Sugar 0g 0.42g N/A
Tryptophan 0.268mg 0.039mg 0%
Threonine 1.044mg 0.122mg 0%
Isoleucine 1.075mg 0.147mg 0%
Leucine 1.889mg 0.223mg 0%
Lysine 1.989mg 0.174mg 0%
Methionine 0.612mg 0.053mg 0%
Phenylalanine 0.933mg 0.129mg 0%
Valine 1.163mg 0.161mg 0%
Histidine 0.818mg 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
137%
Spinach raw
Minerals Daily Need Coverage Score
54%
Beef tenderloin
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 9.657g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 22mg)
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 - $0.2)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.