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  6. Mustard Greens Raw vs. Beef tenderloin

Mustard Greens Raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are mustard Greens Raw and beef tenderloin different?

  • Mustard Greens Raw are higher in vitamin C and vitamin A; however, beef tenderloin is richer in vitamin B12, selenium, zinc, phosphorus, iron, and choline.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Mustard Greens Raw have less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than mustard Greens Raw (32).

Mustard greens, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 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 +45.5%
Contains more CalciumCalcium +1177.8%
Contains more PotassiumPotassium +16%
Contains more CopperCopper +34.1%
Contains less SodiumSodium -64.9%
Contains more IronIron +89.6%
Contains more ZincZinc +1512%
Contains more PhosphorusPhosphorus +250%
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +50%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +18100%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Beef tenderloin DV% diff.
Vitamin K 257.5µg 215%
Vitamin B12 0µg 2.46µg 103%
Vitamin C 70mg 0mg 78%
Saturated fat 0.01g 9.72g 44%
Protein 2.86g 23.9g 42%
Selenium 0.9µg 22.9µg 40%
Fats 0.42g 24.6g 37%
Zinc 0.25mg 4.03mg 34%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.092g 10.27g 25%
Phosphorus 58mg 203mg 21%
Iron 1.64mg 3.11mg 18%
Vitamin A 151µg 0µg 17%
Choline 0.5mg 91mg 16%
Calories 27kcal 324kcal 15%
Vitamin B3 0.8mg 3mg 14%
Fiber 3.2g 0g 13%
Vitamin E 2.01mg 13%
Vitamin B2 0.11mg 0.26mg 12%
Calcium 115mg 9mg 11%
Polyunsaturated fat 0.038g 1g 6%
Vitamin B6 0.18mg 0.25mg 5%
Copper 0.165mg 0.123mg 5%
Sodium 20mg 57mg 2%
Potassium 384mg 331mg 2%
Magnesium 32mg 22mg 2%
Carbs 4.67g 0g 2%
Vitamin B1 0.08mg 0.09mg 1%
Folate 12µg 8µg 1%
Vitamin B5 0.21mg 0.25mg 1%
Manganese 0.014mg 1%
Net carbs 1.47g 0g N/A
Sugar 1.32g 0g N/A
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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +87.5%
Contains more ProteinProtein +735.7%
Contains more FatsFats +5757.1%
Contains more OtherOther +131.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.9%
Contains more Mono. FatMonounsaturated fat +11063%
Contains more Poly. FatPolyunsaturated fat +2531.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.