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Raisin vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the differences between raisins and beef tenderloin?

  • Raisins are higher in copper and fiber; however, beef tenderloin is richer in vitamin B12, selenium, zinc, iron, phosphorus, and choline.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Raisins have less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than raisins (64).

We used Raisins, seedless and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this article.

Infographic

Raisin vs Beef tenderloin infographic
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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.
Raisin
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +455.6%
Contains more PotassiumPotassium +126.3%
Contains more CopperCopper +158.5%
Contains less SodiumSodium -80.7%
Contains more ManganeseManganese +2035.7%
Contains more IronIron +65.4%
Contains more ZincZinc +1731.8%
Contains more PhosphorusPhosphorus +101%
Contains more SeleniumSelenium +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.
Raisin
4
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B3Vitamin B3 +291.6%
Contains more Vitamin B5Vitamin B5 +163.2%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +60%
Contains more CholineCholine +719.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
1
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 ProteinProtein +678.5%
Contains more FatsFats +5247.8%
Contains more WaterWater +213.5%
Contains more OtherOther +68.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 +20037.3%
Contains more Poly. FatPolyunsaturated fat +2602.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.058g 9.72g 44%
Protein 3.07g 23.9g 42%
Selenium 0.6µg 22.9µg 41%
Fats 0.46g 24.6g 37%
Fructose 29.68g 37%
Zinc 0.22mg 4.03mg 35%
Cholesterol 0mg 85mg 28%
Carbs 79.18g 0g 26%
Monounsaturated fat 0.051g 10.27g 26%
Copper 0.318mg 0.123mg 22%
Fiber 3.7g 0g 15%
Iron 1.88mg 3.11mg 15%
Phosphorus 101mg 203mg 15%
Choline 11.1mg 91mg 15%
Vitamin B3 0.766mg 3mg 14%
Potassium 749mg 331mg 12%
Manganese 0.299mg 0.014mg 12%
Vitamin B2 0.125mg 0.26mg 10%
Polyunsaturated fat 0.037g 1g 6%
Vitamin B6 0.174mg 0.25mg 6%
Calcium 50mg 9mg 4%
Vitamin K 3.5µg 3%
Vitamin C 2.3mg 0mg 3%
Vitamin B5 0.095mg 0.25mg 3%
Sodium 11mg 57mg 2%
Magnesium 32mg 22mg 2%
Calories 299kcal 324kcal 1%
Folate 5µg 8µg 1%
Vitamin B1 0.106mg 0.09mg 1%
Vitamin E 0.12mg 1%
Starch 2.7g 1%
Net carbs 75.48g 0g N/A
Sugar 59.19g 0g N/A
Tryptophan 0.05mg 0.268mg 0%
Threonine 0.077mg 1.044mg 0%
Isoleucine 0.057mg 1.075mg 0%
Leucine 0.096mg 1.889mg 0%
Lysine 0.084mg 1.989mg 0%
Methionine 0.021mg 0.612mg 0%
Phenylalanine 0.065mg 0.933mg 0%
Valine 0.083mg 1.163mg 0%
Histidine 0.072mg 0.818mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
11%
Raisin
44%
Beef tenderloin
Minerals Daily Need Coverage Score
37%
Raisin
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Raisin
Raisin is lower in Saturated fat (difference - 9.662g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 59.19g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 64)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1)
Which food is richer in minerals?
?
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.
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.