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  6. Beef tenderloin vs. Steak

Beef tenderloin vs. Steak — In-Depth Nutrition Comparison

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What are the main differences between Beef tenderloin and Steak?

  • Beef tenderloin is richer in Vitamin B12, Iron, Phosphorus, and Monounsaturated Fat, while Steak is higher in Zinc, Vitamin B6, Selenium, and Vitamin B3.
  • Steak's daily need coverage for Zinc is 21% higher.
  • Steak is lower in Saturated Fat.

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Beef tenderloin vs Steak 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
6
:
4
Steak
Steak
Contains more Iron +29.6%
Contains more Phosphorus +24.5%
Contains more Potassium +18.6%
Contains more Copper +44.7%
Contains more Calcium +33.3%
Contains more Zinc +57.3%
Contains more Selenium +38.9%
Equal in Magnesium - 23
Equal in Sodium - 58
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Iron +29.6%
Contains more Phosphorus +24.5%
Contains more Potassium +18.6%
Contains more Copper +44.7%
Contains more Calcium +33.3%
Contains more Zinc +57.3%
Contains more Selenium +38.9%
Equal in Magnesium - 23
Equal in Sodium - 58

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
:
6
Steak
Steak
Contains more Vitamin B1 +21.6%
Contains more Folate +33.3%
Contains more Vitamin B12 +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +71.6%
Contains more Vitamin B6 +100%
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%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B1 +21.6%
Contains more Folate +33.3%
Contains more Vitamin B12 +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +71.6%
Contains more Vitamin B6 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
2
Steak
Steak
Contains more Fats +29.3%
Contains more Other +479.6%
Contains more Water +14.9%
Equal in Protein - 24.85
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
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Fats +29.3%
Contains more Other +479.6%
Contains more Water +14.9%
Equal in Protein - 24.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
1
Steak
Steak
Contains more Monounsaturated Fat +12%
Contains more Polyunsaturated fat +11.6%
Contains less Saturated Fat -13.1%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains more Monounsaturated Fat +12%
Contains more Polyunsaturated fat +11.6%
Contains less Saturated Fat -13.1%

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 Steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Steak Opinion
Protein 23.9g 24.85g Steak
Fats 24.6g 19.02g Beef tenderloin
Calories 324kcal 271kcal Beef tenderloin
Calcium 9mg 12mg Steak
Iron 3.11mg 2.4mg Beef tenderloin
Magnesium 22mg 23mg Steak
Phosphorus 203mg 163mg Beef tenderloin
Potassium 331mg 279mg Beef tenderloin
Sodium 57mg 58mg Beef tenderloin
Zinc 4.03mg 6.34mg Steak
Copper 0.123mg 0.085mg Beef tenderloin
Manganese 0.014mg Beef tenderloin
Selenium 22.9µg 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin B1 0.09mg 0.074mg Beef tenderloin
Vitamin B2 0.26mg 0.301mg Steak
Vitamin B3 3mg 5.149mg Steak
Vitamin B5 0.25mg Beef tenderloin
Vitamin B6 0.25mg 0.5mg Steak
Folate 8µg 6µg Beef tenderloin
Vitamin B12 2.46µg 2.2µg Beef tenderloin
Vitamin K 1.6µg Steak
Tryptophan 0.268mg 0.278mg Steak
Threonine 1.044mg 1.171mg Steak
Isoleucine 1.075mg 1.157mg Steak
Leucine 1.889mg 2.142mg Steak
Lysine 1.989mg 2.38mg Steak
Methionine 0.612mg 0.672mg Steak
Phenylalanine 0.933mg 0.997mg Steak
Valine 1.163mg 1.242mg Steak
Histidine 0.818mg 0.931mg Steak
Cholesterol 85mg 78mg Steak
Saturated Fat 9.72g 8.443g Steak
Omega-3 - DHA 0.001g Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DPA 0.013g Steak
Monounsaturated Fat 10.27g 9.171g Beef tenderloin
Polyunsaturated fat 1g 0.896g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Steak
Low Fats diet ok
Low Carbs diet Equal
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
49%
Steak
Minerals Daily Need Coverage Score
54%
Beef tenderloin
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 1.277g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2.4)
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 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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.