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  6. Chicken breast vs. Beef tenderloin

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

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Important differences between Chicken breast and Beef tenderloin

  • Chicken breast has more Vitamin B3, Vitamin B6, Vitamin B5, and Phosphorus, however, Beef tenderloin has more Vitamin B12, Zinc, Iron, Vitamin B2, and Copper.
  • Beef tenderloin's daily need coverage for Vitamin B12 is 87% more.
  • Chicken breast has 5 times more Vitamin B3 than Beef tenderloin. Chicken breast has 14.782mg of Vitamin B3, while Beef tenderloin has 3mg.
  • Chicken breast is lower in Saturated Fat.

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

Infographic

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

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.
Chicken breast
Chicken breast
7
:
4
Beef tenderloin
Beef tenderloin
Contains more Vitamin A +∞%
Contains more Vitamin B3 +392.7%
Contains more Vitamin B5 +316%
Contains more Vitamin B6 +156%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B2 +108%
Contains more Folate +100%
Contains more Vitamin B12 +564.9%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +392.7%
Contains more Vitamin B5 +316%
Contains more Vitamin B6 +156%
Contains more Vitamin B1 +13.9%
Contains more Vitamin B2 +108%
Contains more Folate +100%
Contains more Vitamin B12 +564.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
3
:
2
Beef tenderloin
Beef tenderloin
Contains more Protein +39.9%
Contains more Carbs +∞%
Contains more Water +24.5%
Contains more Fats +422.3%
Contains more Other +177%
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
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
Contains more Protein +39.9%
Contains more Carbs +∞%
Contains more Water +24.5%
Contains more Fats +422.3%
Contains more Other +177%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Beef tenderloin
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
50%
Chicken breast
44%
Beef tenderloin
Minerals Daily Need Coverage Score
40%
Chicken breast
54%
Beef tenderloin

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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.