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Beef shank raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between Beef shank raw and Beef tenderloin?

  • Beef shank raw is richer in Vitamin B12, Zinc, Vitamin B3, and Vitamin B6, while Beef tenderloin is higher in Iron, Selenium, and Copper.
  • Beef tenderloin's daily need coverage for Saturated Fat is 42% higher.
  • Beef tenderloin has 2 times less Vitamin B3 than Beef shank raw. Beef shank raw has 5.74mg of Vitamin B3, while Beef tenderloin has 3mg.
  • Beef shank raw is lower in Cholesterol.

We used Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Beef shank raw 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 10% 6% 34% 87% 24% 189% 87% 8.2% 1.8% 97%
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 CalciumCalcium +122.2%
Contains more PotassiumPotassium +16.9%
Contains more ZincZinc +72.2%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +34.1%
Contains more CopperCopper +73.2%
Contains more SeleniumSelenium +29.4%
~equal in Phosphorus ~203mg
~equal in Sodium ~57mg
~equal in Manganese ~0.014mg

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% 25% 51% 108% 21% 108% 416% 0% 6% 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 +91.3%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +88%
Contains more Vitamin B12Vitamin B12 +35.4%
Contains more Vitamin B2Vitamin B2 +18.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin K ~µg
~equal in Folate ~8µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 4% 73%
Protein: 21.75 g
Fats: 3.85 g
Carbs: 0 g
Water: 73.03 g
Other: 1.37 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%
Contains more FatsFats +539%
Contains more OtherOther +128.5%
~equal in Protein ~23.9g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 55% 5%
Saturated Fat: Sat. Fat 1.28 g
Monounsaturated Fat: Mono. Fat 1.76 g
Polyunsaturated fat: Poly. Fat 0.15 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 -86.8%
Contains more Mono. FatMonounsaturated Fat +483.5%
Contains more Poly. FatPolyunsaturated fat +566.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef shank raw Beef tenderloin
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef shank raw Beef tenderloin Opinion
Calories 128kcal 324kcal Beef tenderloin
Protein 21.75g 23.9g Beef tenderloin
Fats 3.85g 24.6g Beef tenderloin
Cholesterol 39mg 85mg Beef shank raw
Magnesium 14mg 22mg Beef tenderloin
Calcium 20mg 9mg Beef shank raw
Potassium 387mg 331mg Beef shank raw
Iron 2.32mg 3.11mg Beef tenderloin
Copper 0.071mg 0.123mg Beef tenderloin
Zinc 6.94mg 4.03mg Beef shank raw
Phosphorus 204mg 203mg Beef shank raw
Sodium 63mg 57mg Beef tenderloin
Manganese 0.014mg 0.014mg
Selenium 17.7µg 22.9µg Beef tenderloin
Vitamin B1 0.1mg 0.09mg Beef shank raw
Vitamin B2 0.22mg 0.26mg Beef tenderloin
Vitamin B3 5.74mg 3mg Beef shank raw
Vitamin B5 0.35mg 0.25mg Beef shank raw
Vitamin B6 0.47mg 0.25mg Beef shank raw
Vitamin B12 3.33µg 2.46µg Beef shank raw
Folate 8µg 8µg
Choline 91mg Beef tenderloin
Saturated Fat 1.28g 9.72g Beef shank raw
Monounsaturated Fat 1.76g 10.27g Beef tenderloin
Polyunsaturated fat 0.15g 1g Beef tenderloin
Tryptophan 0.244mg 0.268mg Beef tenderloin
Threonine 0.95mg 1.044mg Beef tenderloin
Isoleucine 0.978mg 1.075mg Beef tenderloin
Leucine 1.719mg 1.889mg Beef tenderloin
Lysine 1.81mg 1.989mg Beef tenderloin
Methionine 0.557mg 0.612mg Beef tenderloin
Phenylalanine 0.849mg 0.933mg Beef tenderloin
Valine 1.058mg 1.163mg Beef tenderloin
Histidine 0.745mg 0.818mg Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef shank raw Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
57%
Beef shank raw
44%
Beef tenderloin
Minerals Daily Need Coverage Score
54%
Beef shank raw
54%
Beef tenderloin

Comparison summary

Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Beef shank raw
Beef shank raw is lower in Cholesterol (difference - 46mg)
Which food is lower in Sugar?
Beef shank raw
Beef shank raw is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Beef shank raw
Beef shank raw is lower in Saturated Fat (difference - 8.44g)
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. Beef shank raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169441/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.