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Beef ribs vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on the differences between beef ribs and beef tenderloin

  • Beef ribs are higher in zinc and monounsaturated fat, yet beef tenderloin is higher in iron, vitamin B12, and vitamin B2.
  • Beef ribs cover your daily zinc needs 16% more than beef tenderloin.
  • The amount of saturated fat in beef tenderloin is lower.

Food varieties used in this article are Beef, rib, large end (ribs 6-9), separable lean, and fat, trimmed to 0" fat, choice, cooked, roasted and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Beef ribs vs Beef tenderloin infographic
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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 14% 3% 26% 87% 29% 157% 74% 8.3% 1.7% 116%
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 +42.9%
Contains more PotassiumPotassium +14.1%
Contains more IronIron +33.5%
Contains more CopperCopper +39.8%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -10.9%
~equal in Magnesium ~22mg
~equal in Calcium ~9mg
~equal in Manganese ~0.014mg
~equal in Selenium ~22.9µg

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% 0% 0% 18% 44% 68% 22% 53% 291% 0% 5.3% 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 B3Vitamin B3 +21.3%
Contains more Vitamin B5Vitamin B5 +48%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.25mg
~equal in Vitamin B12 ~2.46µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef ribs Beef tenderloin DV% diff.
Choline 91mg 17%
Zinc 5.76mg 4.03mg 16%
Saturated fat 12.29g 9.72g 12%
Iron 2.33mg 3.11mg 10%
Fats 30.49g 24.6g 9%
Monounsaturated fat 13.04g 10.27g 7%
Vitamin B2 0.19mg 0.26mg 5%
Vitamin B12 2.33µg 2.46µg 5%
Copper 0.088mg 0.123mg 4%
Phosphorus 172mg 203mg 4%
Vitamin B3 3.64mg 3mg 4%
Selenium 21.2µg 22.9µg 3%
Calories 372kcal 324kcal 2%
Vitamin B6 0.23mg 0.25mg 2%
Protein 22.8g 23.9g 2%
Vitamin B5 0.37mg 0.25mg 2%
Vitamin B1 0.07mg 0.09mg 2%
Potassium 290mg 331mg 1%
Cholesterol 85mg 85mg 0%
Magnesium 20mg 22mg 0%
Calcium 10mg 9mg 0%
Sodium 64mg 57mg 0%
Manganese 0.013mg 0.014mg 0%
Folate 7µg 8µg 0%
Polyunsaturated fat 1.05g 1g 0%
Tryptophan 0.255mg 0.268mg 0%
Threonine 0.996mg 1.044mg 0%
Isoleucine 1.025mg 1.075mg 0%
Leucine 1.802mg 1.889mg 0%
Lysine 1.897mg 1.989mg 0%
Methionine 0.584mg 0.612mg 0%
Phenylalanine 0.89mg 0.933mg 0%
Valine 1.109mg 1.163mg 0%
Histidine 0.781mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 46%
Protein: 22.8 g
Fats: 30.49 g
Carbs: 0 g
Water: 46.1 g
Other: 0.61 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 FatsFats +23.9%
Contains more OtherOther +413.1%
~equal in Protein ~23.9g
~equal in Carbs ~0g
~equal in Water ~48.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 49% 4%
Saturated fat: Sat. Fat 12.29 g
Monounsaturated fat: Mono. Fat 13.04 g
Polyunsaturated fat: Poly. Fat 1.05 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 more Mono. FatMonounsaturated fat +27%
Contains less Sat. FatSaturated fat -20.9%
~equal in Polyunsaturated fat ~1g

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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 ribs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170619/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.