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  6. Beef tenderloin vs. T bone steak

Beef tenderloin vs. T bone steak — In-Depth Nutrition Comparison

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A recap on differences between Beef tenderloin and T bone steak

  • Beef tenderloin is higher in Vitamin B12, and Monounsaturated Fat, yet T bone steak is higher in Vitamin B6, Vitamin B3, Selenium, Zinc, and Iron.
  • T bone steak covers your daily Vitamin B6 needs 39% more than Beef tenderloin.
  • Beef tenderloin contains 2 times more Saturated Fat than T bone steak. While Beef tenderloin contains 9.72g of Saturated Fat, T bone steak contains only 4.6g.

Food varieties used in this article are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.

Infographic

Beef tenderloin vs T bone 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
5
:
5
T bone steak
T bone steak
Contains more Potassium +18.2%
Contains less Sodium -16.2%
Contains more Copper +55.7%
Contains more Manganese +250%
Contains more Calcium +111.1%
Contains more Iron +14.8%
Contains more Zinc +16.4%
Contains more Selenium +32.8%
Equal in Magnesium - 20
Equal in Phosphorus - 210
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains more Potassium +18.2%
Contains less Sodium -16.2%
Contains more Copper +55.7%
Contains more Manganese +250%
Contains more Calcium +111.1%
Contains more Iron +14.8%
Contains more Zinc +16.4%
Contains more Selenium +32.8%
Equal in Magnesium - 20
Equal in Phosphorus - 210

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
3
:
8
T bone steak
T bone steak
Contains more Vitamin B1 +57.9%
Contains more Folate +14.3%
Contains more Vitamin B12 +30.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B5 +22.8%
Contains more Vitamin B6 +203.2%
Equal in Vitamin B2 - 0.27
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%
T bone steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 4%
Contains more Vitamin B1 +57.9%
Contains more Folate +14.3%
Contains more Vitamin B12 +30.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B5 +22.8%
Contains more Vitamin B6 +203.2%
Equal in Vitamin B2 - 0.27

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
2
T bone steak
T bone steak
Contains more Fats +122.6%
Contains more Other +259.8%
Contains more Protein +15%
Contains more Water +25.3%
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
T bone steak
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more Fats +122.6%
Contains more Other +259.8%
Contains more Protein +15%
Contains more Water +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
1
T bone steak
T bone steak
Contains more Monounsaturated Fat +99.1%
Contains more Polyunsaturated fat +71.5%
Contains less Saturated Fat -52.7%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Contains more Monounsaturated Fat +99.1%
Contains more Polyunsaturated fat +71.5%
Contains less Saturated Fat -52.7%

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 T bone steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin T bone steak Opinion
Protein 23.9g 27.48g T bone steak
Fats 24.6g 11.05g Beef tenderloin
Calories 324kcal 217kcal Beef tenderloin
Calcium 9mg 19mg T bone steak
Iron 3.11mg 3.57mg T bone steak
Magnesium 22mg 20mg Beef tenderloin
Phosphorus 203mg 210mg T bone steak
Potassium 331mg 280mg Beef tenderloin
Sodium 57mg 68mg Beef tenderloin
Zinc 4.03mg 4.69mg T bone steak
Copper 0.123mg 0.079mg Beef tenderloin
Manganese 0.014mg 0.004mg Beef tenderloin
Selenium 22.9µg 30.4µg T bone steak
Vitamin A 0IU 5IU T bone steak
Vitamin A RAE 0µg 1µg T bone steak
Vitamin E 0.14mg T bone steak
Vitamin D 3IU T bone steak
Vitamin D 0.1µg T bone steak
Vitamin B1 0.09mg 0.057mg Beef tenderloin
Vitamin B2 0.26mg 0.27mg T bone steak
Vitamin B3 3mg 6.292mg T bone steak
Vitamin B5 0.25mg 0.307mg T bone steak
Vitamin B6 0.25mg 0.758mg T bone steak
Folate 8µg 7µg Beef tenderloin
Vitamin B12 2.46µg 1.89µg Beef tenderloin
Vitamin K 1.5µg T bone steak
Tryptophan 0.268mg 0.325mg T bone steak
Threonine 1.044mg 1.349mg T bone steak
Isoleucine 1.075mg 1.343mg T bone steak
Leucine 1.889mg 2.46mg T bone steak
Lysine 1.989mg 2.74mg T bone steak
Methionine 0.612mg 0.762mg T bone steak
Phenylalanine 0.933mg 1.143mg T bone steak
Valine 1.163mg 1.421mg T bone steak
Histidine 0.818mg 1.05mg T bone steak
Cholesterol 85mg 81mg T bone steak
Trans Fat 0.595g Beef tenderloin
Saturated Fat 9.72g 4.6g T bone steak
Omega-3 - EPA 0.002g T bone steak
Omega-3 - DPA 0.013g T bone steak
Monounsaturated Fat 10.27g 5.159g Beef tenderloin
Polyunsaturated fat 1g 0.583g Beef tenderloin
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin T bone 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
53%
T bone steak
Minerals Daily Need Coverage Score
54%
Beef tenderloin
60%
T bone steak

Comparison summary

Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
T bone steak
T bone steak is lower in Saturated Fat (difference - 5.12g)
Which food is richer in vitamins?
T bone steak
T bone steak is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 11mg)
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.

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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.