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.
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
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% |
