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  6. T bone steak vs. Beef tenderloin

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

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A recap on differences between T bone steak and Beef tenderloin

  • T bone steak is higher in Vitamin B6, Vitamin B3, Selenium, Zinc, and Iron, yet Beef tenderloin is higher in Vitamin B12, and Monounsaturated Fat.
  • T bone steak covers your daily Vitamin B6 needs 39% more than Beef tenderloin.
  • T bone steak contains 2 times more Vitamin B3 than Beef tenderloin. While T bone steak contains 6.292mg of Vitamin B3, Beef tenderloin contains only 3mg.
  • The amount of Saturated Fat in T bone steak is lower.

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

Infographic

T bone steak 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.
T bone steak
T bone steak
5
:
5
Beef tenderloin
Beef tenderloin
Contains more Calcium +111.1%
Contains more Iron +14.8%
Contains more Zinc +16.4%
Contains more Selenium +32.8%
Contains more Potassium +18.2%
Contains less Sodium -16.2%
Contains more Copper +55.7%
Contains more Manganese +250%
Equal in Magnesium - 22
Equal in Phosphorus - 203
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
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 +111.1%
Contains more Iron +14.8%
Contains more Zinc +16.4%
Contains more Selenium +32.8%
Contains more Potassium +18.2%
Contains less Sodium -16.2%
Contains more Copper +55.7%
Contains more Manganese +250%
Equal in Magnesium - 22
Equal in Phosphorus - 203

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.
T bone steak
T bone steak
8
:
3
Beef tenderloin
Beef tenderloin
Contains more Vitamin A +∞%
Contains more Vitamin B3 +109.7%
Contains more Vitamin B5 +22.8%
Contains more Vitamin B6 +203.2%
Contains more Vitamin B1 +57.9%
Contains more Folate +14.3%
Contains more Vitamin B12 +30.2%
Equal in Vitamin B2 - 0.26
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%
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 +109.7%
Contains more Vitamin B5 +22.8%
Contains more Vitamin B6 +203.2%
Contains more Vitamin B1 +57.9%
Contains more Folate +14.3%
Contains more Vitamin B12 +30.2%
Equal in Vitamin B2 - 0.26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
T bone steak
T bone steak
2
:
2
Beef tenderloin
Beef tenderloin
Contains more Protein +15%
Contains more Water +25.3%
Contains more Fats +122.6%
Contains more Other +259.8%
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
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 +15%
Contains more Water +25.3%
Contains more Fats +122.6%
Contains more Other +259.8%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
T bone steak Beef tenderloin
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 T bone steak Beef tenderloin Opinion
Protein 27.48g 23.9g T bone steak
Fats 11.05g 24.6g Beef tenderloin
Calories 217kcal 324kcal Beef tenderloin
Calcium 19mg 9mg T bone steak
Iron 3.57mg 3.11mg T bone steak
Magnesium 20mg 22mg Beef tenderloin
Phosphorus 210mg 203mg T bone steak
Potassium 280mg 331mg Beef tenderloin
Sodium 68mg 57mg Beef tenderloin
Zinc 4.69mg 4.03mg T bone steak
Copper 0.079mg 0.123mg Beef tenderloin
Manganese 0.004mg 0.014mg Beef tenderloin
Selenium 30.4µg 22.9µg T bone steak
Vitamin A 5IU 0IU T bone steak
Vitamin A RAE 1µg 0µg 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 0.057mg 0.09mg Beef tenderloin
Vitamin B2 0.27mg 0.26mg T bone steak
Vitamin B3 6.292mg 3mg T bone steak
Vitamin B5 0.307mg 0.25mg T bone steak
Vitamin B6 0.758mg 0.25mg T bone steak
Folate 7µg 8µg Beef tenderloin
Vitamin B12 1.89µg 2.46µg Beef tenderloin
Vitamin K 1.5µg T bone steak
Tryptophan 0.325mg 0.268mg T bone steak
Threonine 1.349mg 1.044mg T bone steak
Isoleucine 1.343mg 1.075mg T bone steak
Leucine 2.46mg 1.889mg T bone steak
Lysine 2.74mg 1.989mg T bone steak
Methionine 0.762mg 0.612mg T bone steak
Phenylalanine 1.143mg 0.933mg T bone steak
Valine 1.421mg 1.163mg T bone steak
Histidine 1.05mg 0.818mg T bone steak
Cholesterol 81mg 85mg T bone steak
Trans Fat 0.595g Beef tenderloin
Saturated Fat 4.6g 9.72g T bone steak
Omega-3 - EPA 0.002g T bone steak
Omega-3 - DPA 0.013g T bone steak
Monounsaturated Fat 5.159g 10.27g Beef tenderloin
Polyunsaturated fat 0.583g 1g 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
T bone steak Beef tenderloin
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
53%
T bone steak
44%
Beef tenderloin
Minerals Daily Need Coverage Score
60%
T bone steak
54%
Beef tenderloin

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