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  6. Beef tenderloin vs. Chicken breast

Beef tenderloin vs. Chicken breast — In-Depth Nutrition Comparison

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Important differences between Beef tenderloin and Chicken breast

  • Beef tenderloin has more Vitamin B12, Zinc, Iron, Vitamin B2, and Copper, however, Chicken breast has more Vitamin B3, Vitamin B6, Vitamin B5, and Phosphorus.
  • Beef tenderloin's daily need coverage for Vitamin B12 is 87% more.
  • Beef tenderloin has 8 times more Saturated Fat than Chicken breast. Beef tenderloin has 9.72g of Saturated Fat, while Chicken breast has 1.29g.

The food varieties used in the comparison are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Beef tenderloin vs Chicken breast 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.
Beef tenderloin
Beef tenderloin
5
:
5
Chicken breast
Chicken breast
Contains more Iron +172.8%
Contains more Potassium +19.9%
Contains less Sodium -27.8%
Contains more Zinc +273.1%
Contains more Copper +127.8%
Contains more Calcium +77.8%
Contains more Magnesium +40.9%
Contains more Phosphorus +21.2%
Contains more Manganese +50%
Contains more Selenium +14.4%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains more Iron +172.8%
Contains more Potassium +19.9%
Contains less Sodium -27.8%
Contains more Zinc +273.1%
Contains more Copper +127.8%
Contains more Calcium +77.8%
Contains more Magnesium +40.9%
Contains more Phosphorus +21.2%
Contains more Manganese +50%
Contains more Selenium +14.4%

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.
Beef tenderloin
Beef tenderloin
4
:
7
Chicken breast
Chicken breast
Contains more Vitamin B1 +13.9%
Contains more Vitamin B2 +108%
Contains more Folate +100%
Contains more Vitamin B12 +564.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +392.7%
Contains more Vitamin B5 +316%
Contains more Vitamin B6 +156%
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%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B2 +108%
Contains more Folate +100%
Contains more Vitamin B12 +564.9%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +392.7%
Contains more Vitamin B5 +316%
Contains more Vitamin B6 +156%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
3
Chicken breast
Chicken breast
Contains more Fats +422.3%
Contains more Other +177%
Contains more Protein +39.9%
Contains more Carbs +∞%
Contains more Water +24.5%
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
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more Fats +422.3%
Contains more Other +177%
Contains more Protein +39.9%
Contains more Carbs +∞%
Contains more Water +24.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
1
:
2
Chicken breast
Chicken breast
Contains more Monounsaturated Fat +497.1%
Contains less Saturated Fat -86.7%
Equal in Polyunsaturated fat - 1.07
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Contains more Monounsaturated Fat +497.1%
Contains less Saturated Fat -86.7%
Equal in Polyunsaturated fat - 1.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef tenderloin Chicken breast
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Chicken breast Opinion
Net carbs 0g 0.51g Chicken breast
Protein 23.9g 33.44g Chicken breast
Fats 24.6g 4.71g Beef tenderloin
Carbs 0g 0.51g Chicken breast
Calories 324kcal 187kcal Beef tenderloin
Calcium 9mg 16mg Chicken breast
Iron 3.11mg 1.14mg Beef tenderloin
Magnesium 22mg 31mg Chicken breast
Phosphorus 203mg 246mg Chicken breast
Potassium 331mg 276mg Beef tenderloin
Sodium 57mg 79mg Beef tenderloin
Zinc 4.03mg 1.08mg Beef tenderloin
Copper 0.123mg 0.054mg Beef tenderloin
Manganese 0.014mg 0.021mg Chicken breast
Selenium 22.9µg 26.2µg Chicken breast
Vitamin A 0IU 23IU Chicken breast
Vitamin A RAE 0µg 7µg Chicken breast
Vitamin E 0.42mg Chicken breast
Vitamin D 5IU Chicken breast
Vitamin D 0.1µg Chicken breast
Vitamin B1 0.09mg 0.079mg Beef tenderloin
Vitamin B2 0.26mg 0.125mg Beef tenderloin
Vitamin B3 3mg 14.782mg Chicken breast
Vitamin B5 0.25mg 1.04mg Chicken breast
Vitamin B6 0.25mg 0.64mg Chicken breast
Folate 8µg 4µg Beef tenderloin
Vitamin B12 2.46µg 0.37µg Beef tenderloin
Vitamin K 2.4µg Chicken breast
Tryptophan 0.268mg 0.39mg Chicken breast
Threonine 1.044mg 1.412mg Chicken breast
Isoleucine 1.075mg 1.765mg Chicken breast
Leucine 1.889mg 2.509mg Chicken breast
Lysine 1.989mg 2.836mg Chicken breast
Methionine 0.612mg 0.925mg Chicken breast
Phenylalanine 0.933mg 1.328mg Chicken breast
Valine 1.163mg 1.659mg Chicken breast
Histidine 0.818mg 1.037mg Chicken breast
Cholesterol 85mg 91mg Beef tenderloin
Saturated Fat 9.72g 1.29g Chicken breast
Omega-3 - DHA 0.03g Chicken breast
Omega-3 - EPA 0.01g Chicken breast
Omega-3 - DPA 0.02g Chicken breast
Monounsaturated Fat 10.27g 1.72g Beef tenderloin
Polyunsaturated fat 1g 1.07g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Chicken breast
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
44%
Beef tenderloin
50%
Chicken breast
Minerals Daily Need Coverage Score
54%
Beef tenderloin
40%
Chicken breast

Comparison summary

Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 8.43g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 6mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.