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  6. Beef, grass-fed, strip steaks, lean only, raw vs. Beef tenderloin

Beef, grass-fed, strip steaks, lean only, raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are beef, grass-fed, strip steaks, lean only, raw and beef tenderloin different?

  • Beef, grass-fed, strip steaks, lean only, raw is higher in vitamin B6, vitamin B3, and vitamin B5; however, beef tenderloin is richer in vitamin B12, fats, iron, vitamin B2, and copper.
  • Daily need coverage for vitamin B12 for beef tenderloin is 50% higher.
  • Beef, grass-fed, strip steaks, lean only, raw contains 3 times more vitamin B5 than beef tenderloin. While beef, grass-fed, strip steaks, lean only, raw contains 0.678mg of vitamin B5, beef tenderloin contains only 0.25mg.
  • Beef, grass-fed, strip steaks, lean only, raw has less cholesterol.

Beef, grass-fed, strip steaks, lean only, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

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Beef, grass-fed, strip steaks, lean only, raw vs Beef tenderloin infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 30% 69% 23% 98% 91% 7.2% 1.2% 115%
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 IronIron +68.1%
Contains more CopperCopper +80.9%
Contains more ZincZinc +11.6%
Contains more ManganeseManganese +55.6%
~equal in Magnesium ~22mg
~equal in Calcium ~9mg
~equal in Potassium ~331mg
~equal in Phosphorus ~203mg
~equal in Sodium ~57mg
~equal in Selenium ~22.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.4% 13% 29% 126% 41% 150% 159% 2.3% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +123.4%
Contains more Vitamin B5Vitamin B5 +171.2%
Contains more Vitamin B6Vitamin B6 +160.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.5%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin B12Vitamin B12 +93.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Beef, grass-fed, strip steaks, lean only, raw Beef tenderloin DV% diff.
Vitamin B12 1.27µg 2.46µg 50%
Saturated fat 1.032g 9.72g 39%
Fats 2.69g 24.6g 34%
Vitamin B6 0.651mg 0.25mg 31%
Vitamin B3 6.703mg 3mg 23%
Monounsaturated fat 0.995g 10.27g 23%
Iron 1.85mg 3.11mg 16%
Calories 117kcal 324kcal 10%
Cholesterol 55mg 85mg 10%
Vitamin B2 0.124mg 0.26mg 10%
Vitamin B5 0.678mg 0.25mg 9%
Copper 0.068mg 0.123mg 6%
Polyunsaturated fat 0.108g 1g 6%
Choline 65.1mg 91mg 5%
Zinc 3.61mg 4.03mg 4%
Selenium 21.1µg 22.9µg 3%
Vitamin B1 0.052mg 0.09mg 3%
Protein 23.07g 23.9g 2%
Phosphorus 212mg 203mg 1%
Vitamin E 0.22mg 1%
Vitamin K 0.9µg 1%
Folate 13µg 8µg 1%
Omega-3 (ALA) 0.015g 1%
Protein per 100 calories 20g 7.4g N/A
Calories per 10 g protein 51kcal 136kcal N/A
Weight per 100 calories 85g 31g N/A
Unsaturated / Saturated Fat ratio 1.1 1.2 N/A
Magnesium 23mg 22mg 0%
Calcium 9mg 9mg 0%
Potassium 342mg 331mg 0%
Sodium 55mg 57mg 0%
Manganese 0.009mg 0.014mg 0%
Trans fat 0.113g N/A
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%
Omega-3 (EPA) 0.002g N/A
Omega-3 (DPA) 0.004g N/A
Omega-6 (Linoleic acid) 0.041g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 23.07 g
Fats: 2.69 g
Carbs: 0 g
Water: 73.42 g
Other: 0.82 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 WaterWater +51.8%
Contains more FatsFats +814.5%
~equal in Protein ~23.9g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 1.032 g
Monounsaturated fat: Mono. Fat 0.995 g
Polyunsaturated fat: Poly. Fat 0.108 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 -89.4%
Contains more Mono. FatMonounsaturated fat +932.2%
Contains more Poly. FatPolyunsaturated fat +825.9%

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, grass-fed, strip steaks, lean only, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169429/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.