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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 Fiber, Copper, Potassium, and Vitamin A RAE, 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.

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
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.
Dried fruit
Dried fruit
6
:
4
Beef tenderloin
Beef tenderloin
Contains more Calcium +511.1%
Contains more Magnesium +45.5%
Contains more Potassium +251.1%
Contains less Sodium -82.5%
Contains more Copper +178.9%
Contains more Manganese +1578.6%
Contains more Iron +16.9%
Contains more Phosphorus +185.9%
Contains more Zinc +933.3%
Contains more Selenium +940.9%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Calcium +511.1%
Contains more Magnesium +45.5%
Contains more Potassium +251.1%
Contains less Sodium -82.5%
Contains more Copper +178.9%
Contains more Manganese +1578.6%
Contains more Iron +16.9%
Contains more Phosphorus +185.9%
Contains more Zinc +933.3%
Contains more Selenium +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.
Dried fruit
Dried fruit
7
:
5
Beef tenderloin
Beef tenderloin
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +106.4%
Contains more Folate +25%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +251.4%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B6 +74.8%
Contains more Vitamin B12 +∞%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +106.4%
Contains more Folate +25%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +251.4%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B6 +74.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
4
Beef tenderloin
Beef tenderloin
Contains more Carbs +∞%
Contains more Protein +605%
Contains more Fats +4723.5%
Contains more Water +56.6%
Contains more Other +21.8%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
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
Contains more Carbs +∞%
Contains more Protein +605%
Contains more Fats +4723.5%
Contains more Water +56.6%
Contains more Other +21.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Beef tenderloin
Beef tenderloin
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +13778.4%
Contains more Polyunsaturated fat +1251.4%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +13778.4%
Contains more Polyunsaturated fat +1251.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Beef tenderloin
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 Dried fruit Beef tenderloin Opinion
Net carbs 55.34g 0g Dried fruit
Protein 3.39g 23.9g Beef tenderloin
Fats 0.51g 24.6g Beef tenderloin
Carbs 62.64g 0g Dried fruit
Calories 241kcal 324kcal Beef tenderloin
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 0g Beef tenderloin
Fiber 7.3g 0g Dried fruit
Calcium 55mg 9mg Dried fruit
Iron 2.66mg 3.11mg Beef tenderloin
Magnesium 32mg 22mg Dried fruit
Phosphorus 71mg 203mg Beef tenderloin
Potassium 1162mg 331mg Dried fruit
Sodium 10mg 57mg Dried fruit
Zinc 0.39mg 4.03mg Beef tenderloin
Copper 0.343mg 0.123mg Dried fruit
Manganese 0.235mg 0.014mg Dried fruit
Selenium 2.2µg 22.9µg Beef tenderloin
Vitamin A 3604IU 0IU Dried fruit
Vitamin A RAE 180µg 0µg Dried fruit
Vitamin E 4.33mg Dried fruit
Vitamin C 1mg 0mg Dried fruit
Vitamin B1 0.015mg 0.09mg Beef tenderloin
Vitamin B2 0.074mg 0.26mg Beef tenderloin
Vitamin B3 2.589mg 3mg Beef tenderloin
Vitamin B5 0.516mg 0.25mg Dried fruit
Vitamin B6 0.143mg 0.25mg Beef tenderloin
Folate 10µg 8µg Dried fruit
Vitamin B12 0µg 2.46µg Beef tenderloin
Vitamin K 3.1µg Dried fruit
Tryptophan 0.016mg 0.268mg Beef tenderloin
Threonine 0.073mg 1.044mg Beef tenderloin
Isoleucine 0.063mg 1.075mg Beef tenderloin
Leucine 0.105mg 1.889mg Beef tenderloin
Lysine 0.083mg 1.989mg Beef tenderloin
Methionine 0.015mg 0.612mg Beef tenderloin
Phenylalanine 0.062mg 0.933mg Beef tenderloin
Valine 0.078mg 1.163mg Beef tenderloin
Histidine 0.047mg 0.818mg Beef tenderloin
Cholesterol 0mg 85mg Dried fruit
Saturated Fat 0.017g 9.72g Dried fruit
Monounsaturated Fat 0.074g 10.27g Beef tenderloin
Polyunsaturated fat 0.074g 1g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Beef tenderloin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Dried fruit
44%
Beef tenderloin
Minerals Daily Need Coverage Score
44%
Dried fruit
54%
Beef tenderloin

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 9.703g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 31)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $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. 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.