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Marrow-stem Kale vs. Beef tenderloin — In-Depth Nutrition Comparison

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Significant differences between marrow-stem Kale and beef tenderloin

  • Marrow-stem Kale has more vitamin A, vitamin C, folate, and manganese; however, beef tenderloin is richer in vitamin B12, selenium, zinc, and iron.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than marrow-stem Kale.
  • Marrow-stem Kale contains less saturated fat.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of beef tenderloin is 0.

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

Infographic

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 +22.7%
Contains more CalciumCalcium +2477.8%
Contains less SodiumSodium -70.2%
Contains more ManganeseManganese +4600%
Contains more PotassiumPotassium +55.4%
Contains more IronIron +561.7%
Contains more CopperCopper +167.4%
Contains more ZincZinc +1819%
Contains more PhosphorusPhosphorus +712%
Contains more SeleniumSelenium +1661.5%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 KVitamin K +∞%
Contains more FolateFolate +1512.5%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +304.3%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +292.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.25mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 +85.3%
Contains more ProteinProtein +691.4%
Contains more FatsFats +3932.8%
Contains more OtherOther +135.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 -99.4%
Contains more Mono. FatMonounsaturated fat +34133.3%
Contains more Poly. FatPolyunsaturated fat +397.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Beef tenderloin
Lower in Cholesterol ok
Lower in Sodium 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 Marrow-stem Kale Beef tenderloin DV% diff.
Vitamin K 437.1µg 364%
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.055g 9.72g 44%
Protein 3.02g 23.9g 42%
Vitamin C 35.3mg 0mg 39%
Selenium 1.3µg 22.9µg 39%
Fats 0.61g 24.6g 37%
Zinc 0.21mg 4.03mg 35%
Iron 0.47mg 3.11mg 33%
Folate 129µg 8µg 30%
Cholesterol 0mg 85mg 28%
Manganese 0.658mg 0.014mg 28%
Vitamin A 251µg 0µg 28%
Monounsaturated fat 0.03g 10.27g 26%
Phosphorus 25mg 203mg 25%
Calcium 232mg 9mg 22%
Fiber 4g 0g 16%
Vitamin E 2.26mg 15%
Calories 32kcal 324kcal 15%
Vitamin B3 0.742mg 3mg 14%
Choline 23.2mg 91mg 12%
Vitamin B2 0.13mg 0.26mg 10%
Copper 0.046mg 0.123mg 9%
Vitamin B6 0.165mg 0.25mg 7%
Polyunsaturated fat 0.201g 1g 5%
Vitamin B1 0.054mg 0.09mg 3%
Potassium 213mg 331mg 3%
Sodium 17mg 57mg 2%
Carbs 5.42g 0g 2%
Magnesium 27mg 22mg 1%
Net carbs 1.42g 0g N/A
Sugar 0.46g 0g N/A
Vitamin B5 0.267mg 0.25mg 0%
Tryptophan 0.031mg 0.268mg 0%
Threonine 0.086mg 1.044mg 0%
Isoleucine 0.1mg 1.075mg 0%
Leucine 0.151mg 1.889mg 0%
Lysine 0.117mg 1.989mg 0%
Methionine 0.033mg 0.612mg 0%
Phenylalanine 0.087mg 0.933mg 0%
Valine 0.12mg 1.163mg 0%
Histidine 0.047mg 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
120%
Marrow-stem Kale
44%
Beef tenderloin
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 40mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 9.665g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.46g)
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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.