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  6. Lettuce vs. Beef tenderloin

Lettuce vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between Lettuce and Beef tenderloin

  • Lettuce has more Vitamin A RAE, however, Beef tenderloin has more Vitamin B12, Selenium, Zinc, Iron, Phosphorus, Vitamin B3, and Choline.
  • Beef tenderloin's daily need coverage for Vitamin B12 is 103% more.
  • Lettuce is lower in Saturated Fat.

The food varieties used in the comparison are Lettuce, green leaf, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Lettuce 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.
Lettuce
Lettuce
3
:
7
Beef tenderloin
Beef tenderloin
Contains more Calcium +300%
Contains less Sodium -50.9%
Contains more Manganese +1685.7%
Contains more Iron +261.6%
Contains more Magnesium +69.2%
Contains more Phosphorus +600%
Contains more Potassium +70.6%
Contains more Zinc +2138.9%
Contains more Copper +324.1%
Contains more Selenium +3716.7%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
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 +300%
Contains less Sodium -50.9%
Contains more Manganese +1685.7%
Contains more Iron +261.6%
Contains more Magnesium +69.2%
Contains more Phosphorus +600%
Contains more Potassium +70.6%
Contains more Zinc +2138.9%
Contains more Copper +324.1%
Contains more Selenium +3716.7%

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.
Lettuce
Lettuce
6
:
6
Beef tenderloin
Beef tenderloin
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +375%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +700%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B6 +177.8%
Contains more Vitamin B12 +∞%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
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 Folate +375%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +700%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B6 +177.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lettuce
Lettuce
2
:
3
Beef tenderloin
Beef tenderloin
Contains more Carbs +∞%
Contains more Water +96.4%
Contains more Protein +1657.4%
Contains more Fats +16300%
Contains more Other +389.1%
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 Water +96.4%
Contains more Protein +1657.4%
Contains more Fats +16300%
Contains more Other +389.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lettuce
Lettuce
1
:
2
Beef tenderloin
Beef tenderloin
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +171066.7%
Contains more Polyunsaturated fat +1119.5%
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 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 +171066.7%
Contains more Polyunsaturated fat +1119.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lettuce 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 ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lettuce Beef tenderloin Opinion
Net carbs 1.57g 0g Lettuce
Protein 1.36g 23.9g Beef tenderloin
Fats 0.15g 24.6g Beef tenderloin
Carbs 2.87g 0g Lettuce
Calories 15kcal 324kcal Beef tenderloin
Fructose 0.43g Lettuce
Sugar 0.78g 0g Beef tenderloin
Fiber 1.3g 0g Lettuce
Calcium 36mg 9mg Lettuce
Iron 0.86mg 3.11mg Beef tenderloin
Magnesium 13mg 22mg Beef tenderloin
Phosphorus 29mg 203mg Beef tenderloin
Potassium 194mg 331mg Beef tenderloin
Sodium 28mg 57mg Lettuce
Zinc 0.18mg 4.03mg Beef tenderloin
Copper 0.029mg 0.123mg Beef tenderloin
Manganese 0.25mg 0.014mg Lettuce
Selenium 0.6µg 22.9µg Beef tenderloin
Vitamin A 7405IU 0IU Lettuce
Vitamin A RAE 370µg 0µg Lettuce
Vitamin E 0.22mg Lettuce
Vitamin C 9.2mg 0mg Lettuce
Vitamin B1 0.07mg 0.09mg Beef tenderloin
Vitamin B2 0.08mg 0.26mg Beef tenderloin
Vitamin B3 0.375mg 3mg Beef tenderloin
Vitamin B5 0.134mg 0.25mg Beef tenderloin
Vitamin B6 0.09mg 0.25mg Beef tenderloin
Folate 38µg 8µg Lettuce
Vitamin B12 0µg 2.46µg Beef tenderloin
Vitamin K 126.3µg Lettuce
Tryptophan 0.009mg 0.268mg Beef tenderloin
Threonine 0.059mg 1.044mg Beef tenderloin
Isoleucine 0.084mg 1.075mg Beef tenderloin
Leucine 0.079mg 1.889mg Beef tenderloin
Lysine 0.084mg 1.989mg Beef tenderloin
Methionine 0.016mg 0.612mg Beef tenderloin
Phenylalanine 0.055mg 0.933mg Beef tenderloin
Valine 0.07mg 1.163mg Beef tenderloin
Histidine 0.022mg 0.818mg Beef tenderloin
Cholesterol 0mg 85mg Lettuce
Saturated Fat 0.02g 9.72g Lettuce
Monounsaturated Fat 0.006g 10.27g Beef tenderloin
Polyunsaturated fat 0.082g 1g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce 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
75%
Lettuce
44%
Beef tenderloin
Minerals Daily Need Coverage Score
14%
Lettuce
54%
Beef tenderloin

Comparison summary

Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Lettuce
Lettuce is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 9.7g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.78g)
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 - $0.5)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.