Beef tenderloin vs. Pork loin — In-Depth Nutrition Comparison
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How are Beef tenderloin and Pork loin different?
- Beef tenderloin is higher in Vitamin B12, Iron, Zinc, and Copper, however, Pork loin is richer in Vitamin B1, Selenium, Vitamin B6, Vitamin B3, and Vitamin B5.
- Daily need coverage for Vitamin B12 from Beef tenderloin is 80% higher.
- Beef tenderloin contains 4 times more Iron than Pork loin. While Beef tenderloin contains 3.11mg of Iron, Pork loin contains only 0.79mg.
- Pork loin has less Saturated Fat.
Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Pork, fresh, loin, whole, separable lean and fat, raw are the varieties used in this article.
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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
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Iron
+293.7%
Contains
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Zinc
+131.6%
Contains
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Copper
+119.6%
Contains
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Manganese
+27.3%
Contains
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Calcium
+100%
Contains
less
Sodium
-12.3%
Contains
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Selenium
+45%
Equal in Magnesium - 21
Equal in Phosphorus - 197
Equal in Potassium - 356
Contains
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Iron
+293.7%
Contains
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Zinc
+131.6%
Contains
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Copper
+119.6%
Contains
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Manganese
+27.3%
Contains
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Calcium
+100%
Contains
less
Sodium
-12.3%
Contains
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Selenium
+45%
Equal in Magnesium - 21
Equal in Phosphorus - 197
Equal in Potassium - 356
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
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Folate
+700%
Contains
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Vitamin B12
+364.2%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+901.1%
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Vitamin B3
+52.7%
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Vitamin B5
+189.2%
Contains
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Vitamin B6
+88.8%
Equal in Vitamin B2 - 0.248
Contains
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Folate
+700%
Contains
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Vitamin B12
+364.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+901.1%
Contains
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Vitamin B3
+52.7%
Contains
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Vitamin B5
+189.2%
Contains
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Vitamin B6
+88.8%
Equal in Vitamin B2 - 0.248
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+21.1%
Contains
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Fats
+95.5%
Contains
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Other
+311.8%
Contains
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Water
+38.4%
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
19.74 g
Fats:
12.58 g
Carbs:
0 g
Water:
66.92 g
Other:
0.76 g
Contains
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Protein
+21.1%
Contains
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Fats
+95.5%
Contains
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Other
+311.8%
Contains
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Water
+38.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+83.1%
Contains
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Saturated Fat
-55.1%
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Polyunsaturated fat
+34%
Saturated Fat:
9.72 g
Monounsaturated Fat:
10.27 g
Polyunsaturated fat:
1 g
Saturated Fat:
4.36 g
Monounsaturated Fat:
5.61 g
Polyunsaturated fat:
1.34 g
Contains
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Monounsaturated Fat
+83.1%
Contains
less
Saturated Fat
-55.1%
Contains
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Polyunsaturated fat
+34%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.9g | 19.74g |
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| Fats | 24.6g | 12.58g |
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| Calories | 324kcal | 198kcal |
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| Calcium | 9mg | 18mg |
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| Iron | 3.11mg | 0.79mg |
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| Magnesium | 22mg | 21mg |
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| Phosphorus | 203mg | 197mg |
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| Potassium | 331mg | 356mg |
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| Sodium | 57mg | 50mg |
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| Zinc | 4.03mg | 1.74mg |
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| Copper | 0.123mg | 0.056mg |
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| Manganese | 0.014mg | 0.011mg |
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| Selenium | 22.9µg | 33.2µg |
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| Vitamin A | 0IU | 7IU |
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| Vitamin A RAE | 0µg | 2µg |
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| Vitamin E | 0.21mg |
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| Vitamin D | 21IU |
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| Vitamin D | 0.5µg |
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| Vitamin C | 0mg | 0.6mg |
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| Vitamin B1 | 0.09mg | 0.901mg |
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| Vitamin B2 | 0.26mg | 0.248mg |
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| Vitamin B3 | 3mg | 4.58mg |
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| Vitamin B5 | 0.25mg | 0.723mg |
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| Vitamin B6 | 0.25mg | 0.472mg |
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| Folate | 8µg | 1µg |
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| Vitamin B12 | 2.46µg | 0.53µg |
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| Tryptophan | 0.268mg | 0.244mg |
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| Threonine | 1.044mg | 0.891mg |
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| Isoleucine | 1.075mg | 0.91mg |
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| Leucine | 1.889mg | 1.572mg |
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| Lysine | 1.989mg | 1.766mg |
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| Methionine | 0.612mg | 0.514mg |
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| Phenylalanine | 0.933mg | 0.785mg |
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| Valine | 1.163mg | 1.064mg |
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| Histidine | 0.818mg | 0.77mg |
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| Cholesterol | 85mg | 63mg |
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| Saturated Fat | 9.72g | 4.36g |
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| Monounsaturated Fat | 10.27g | 5.61g |
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| Polyunsaturated fat | 1g | 1.34g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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%
51%
Minerals Daily Need Coverage Score
54%
42%
Comparison summary
Which food contains less Sodium?
Pork loin contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Pork loin is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Pork loin is lower in Saturated Fat (difference - 5.36g)
Which food is richer in vitamins?
Pork loin is relatively richer in vitamins
Which food is richer in minerals?
Beef tenderloin is relatively richer in minerals
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 ($)