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  6. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised vs. Beef tenderloin

Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on differences between beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised and beef tenderloin

  • Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, choice, cooked, braised is higher in vitamin B12, zinc, selenium, vitamin B3, vitamin B6, and phosphorus, yet beef tenderloin is higher in vitamin B2 and monounsaturated fat.
  • Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, choice, cooked, braised covers your daily vitamin B12 needs 35% more than beef tenderloin.
  • The amount of saturated fat in beef, flank, steak, separable lean, and fat, trimmed to 0" fat, choice, cooked, braised is lower.

Food varieties used in this article are Beef, flank, steak, separable lean,, and fat, trimmed to 0" fat, choice, cooked, braised and Beef, tenderloin, roast, separable lean,, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Beef, flank, steak, separable lean and fat, trimmed to 0
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 1.8% 30% 125% 40% 157% 110% 9.1% 2.3% 166%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more ZincZinc +43.2%
Contains more PhosphorusPhosphorus +26.1%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +32.8%
Contains more CalciumCalcium +50%
Contains less SodiumSodium -18.6%
~equal in Magnesium ~22mg
~equal in Potassium ~331mg
~equal in Iron ~3.11mg
~equal in Copper ~0.123mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 14% 0% 35% 42% 83% 22% 81% 413% 6.3% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B3Vitamin B3 +47.3%
Contains more Vitamin B5Vitamin B5 +48%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin B12Vitamin B12 +34.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin B2Vitamin B2 +44.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beef, flank, steak, separable lean and fat, trimmed to 0 Beef tenderloin DV% diff.
Vitamin B12 3.3µg 2.46µg 35%
Choline 91mg 17%
Zinc 5.77mg 4.03mg 16%
Selenium 30.4µg 22.9µg 14%
Fats 16.44g 24.6g 13%
Saturated fat 6.92g 9.72g 13%
Vitamin B3 4.42mg 3mg 9%
Monounsaturated fat 6.94g 10.27g 8%
Vitamin B6 0.35mg 0.25mg 8%
Phosphorus 256mg 203mg 8%
Vitamin B2 0.18mg 0.26mg 6%
Protein 26.98g 23.9g 6%
Vitamin E 0.69mg 5%
Vitamin B1 0.14mg 0.09mg 4%
Cholesterol 72mg 85mg 4%
Iron 3.33mg 3.11mg 3%
Polyunsaturated fat 0.53g 1g 3%
Calories 263kcal 324kcal 3%
Vitamin K 2.5µg 2%
Vitamin B5 0.37mg 0.25mg 2%
Sodium 70mg 57mg 1%
Magnesium 23mg 22mg 0%
Calcium 6mg 9mg 0%
Potassium 337mg 331mg 0%
Copper 0.119mg 0.123mg 0%
Manganese 0.018mg 0.014mg 0%
Folate 9µg 8µg 0%
Tryptophan 0.302mg 0.268mg 0%
Threonine 1.178mg 1.044mg 0%
Isoleucine 1.213mg 1.075mg 0%
Leucine 2.132mg 1.889mg 0%
Lysine 2.244mg 1.989mg 0%
Methionine 0.691mg 0.612mg 0%
Phenylalanine 1.053mg 0.933mg 0%
Valine 1.312mg 1.163mg 0%
Histidine 0.924mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 16% 55%
Protein: 26.98 g
Fats: 16.44 g
Carbs: 0 g
Water: 54.95 g
Other: 1.63 g
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 ProteinProtein +12.9%
Contains more WaterWater +13.6%
Contains more FatsFats +49.6%
Contains more OtherOther +92%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 48% 4%
Saturated fat: Sat. Fat 6.92 g
Monounsaturated fat: Mono. Fat 6.94 g
Polyunsaturated fat: Poly. Fat 0.53 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -28.8%
Contains more Mono. FatMonounsaturated fat +48%
Contains more Poly. FatPolyunsaturated fat +88.7%

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, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169434/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.