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  6. Dried fruit vs. Beef tenderloin

Dried fruit vs. Beef tenderloin — In-Depth Nutrition Comparison

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Differences between dried fruit and beef tenderloin

  • Dried fruit has more vitamin A, fiber, copper, and potassium, while beef tenderloin has more vitamin B12, selenium, zinc, and phosphorus.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • The amount of saturated fat in dried fruit is lower.
  • Beef tenderloin has a lower glycemic index. The glycemic index of beef tenderloin is 0, while the glycemic index of dried fruit is 31.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Dried fruit vs Beef tenderloin 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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%
Contains more MagnesiumMagnesium +45.5%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +251.1%
Contains more CopperCopper +178.9%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +1578.6%
Contains more IronIron +16.9%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +185.9%
Contains more SeleniumSelenium +940.9%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +106.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +251.4%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin B6Vitamin B6 +74.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +554.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Dried fruit Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.017g 9.72g 44%
Protein 3.39g 23.9g 41%
Selenium 2.2µg 22.9µg 38%
Fats 0.51g 24.6g 37%
Zinc 0.39mg 4.03mg 33%
Vitamin E 4.33mg 29%
Fiber 7.3g 0g 29%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.074g 10.27g 25%
Potassium 1162mg 331mg 24%
Copper 0.343mg 0.123mg 24%
Carbs 62.64g 0g 21%
Vitamin A 180µg 0µg 20%
Phosphorus 71mg 203mg 19%
Fructose 12.47g 16%
Vitamin B2 0.074mg 0.26mg 14%
Choline 13.9mg 91mg 14%
Manganese 0.235mg 0.014mg 10%
Vitamin B6 0.143mg 0.25mg 8%
Polyunsaturated fat 0.074g 1g 6%
Vitamin B1 0.015mg 0.09mg 6%
Iron 2.66mg 3.11mg 6%
Calcium 55mg 9mg 5%
Vitamin B5 0.516mg 0.25mg 5%
Calories 241kcal 324kcal 4%
Vitamin B3 2.589mg 3mg 3%
Vitamin K 3.1µg 3%
Magnesium 32mg 22mg 2%
Sodium 10mg 57mg 2%
Folate 10µg 8µg 1%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.268mg 0%
Threonine 0.073mg 1.044mg 0%
Isoleucine 0.063mg 1.075mg 0%
Leucine 0.105mg 1.889mg 0%
Lysine 0.083mg 1.989mg 0%
Methionine 0.015mg 0.612mg 0%
Phenylalanine 0.062mg 0.933mg 0%
Valine 0.078mg 1.163mg 0%
Histidine 0.047mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +605%
Contains more FatsFats +4723.5%
Contains more WaterWater +56.6%
Contains more OtherOther +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +13778.4%
Contains more Poly. FatPolyunsaturated fat +1251.4%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.