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  6. Grape leaves vs. Beef tenderloin

Grape leaves vs. Beef tenderloin — In-Depth Nutrition Comparison

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Summary of differences between grape leaves and beef tenderloin

  • Grape leaves have more vitamin A, manganese, fiber, calcium, and copper; however, beef tenderloin is higher in vitamin B12, selenium, and zinc.
  • Grape leaves cover your daily need for vitamin A, 550% more than beef tenderloin.
  • Grape leaves have less saturated fat.

These are the specific foods used in this comparison Grape leaves, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Grape leaves 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
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 +331.8%
Contains more CalciumCalcium +3933.3%
Contains more CopperCopper +237.4%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +20292.9%
Contains more PotassiumPotassium +21.7%
Contains more IronIron +18.3%
Contains more ZincZinc +501.5%
Contains more PhosphorusPhosphorus +123.1%
Contains more SeleniumSelenium +2444.4%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
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 B2Vitamin B2 +36.2%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +937.5%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +610.9%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.25mg

All nutrients comparison - raw data values

Nutrient Grape leaves Beef tenderloin DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 0.014mg 124%
Vitamin B12 0µg 2.46µg 103%
Vitamin K 108.6µg 91%
Fiber 11g 0g 44%
Saturated fat 0.336g 9.72g 43%
Selenium 0.9µg 22.9µg 40%
Protein 5.6g 23.9g 37%
Calcium 363mg 9mg 35%
Fats 2.12g 24.6g 35%
Copper 0.415mg 0.123mg 32%
Zinc 0.67mg 4.03mg 31%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.081g 10.27g 25%
Folate 83µg 8µg 19%
Magnesium 95mg 22mg 17%
Phosphorus 91mg 203mg 16%
Choline 12.8mg 91mg 14%
Vitamin E 2mg 13%
Calories 93kcal 324kcal 12%
Vitamin C 11.1mg 0mg 12%
Vitamin B6 0.4mg 0.25mg 12%
Vitamin B2 0.354mg 0.26mg 7%
Iron 2.63mg 3.11mg 6%
Carbs 17.31g 0g 6%
Vitamin B1 0.04mg 0.09mg 4%
Vitamin B3 2.362mg 3mg 4%
Sodium 9mg 57mg 2%
Potassium 272mg 331mg 2%
Net carbs 6.31g 0g N/A
Sugar 6.3g 0g N/A
Vitamin B5 0.231mg 0.25mg 0%
Polyunsaturated fat 1.065g 1g 0%
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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 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 WaterWater +51.6%
Contains more ProteinProtein +326.8%
Contains more FatsFats +1060.4%
Contains more OtherOther +89.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 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 -96.5%
Contains more Mono. FatMonounsaturated fat +12579%
~equal in Polyunsaturated fat ~1g

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.