Beef sirloin vs. Beef tenderloin — Health Impact and Nutrition Comparison

Introduction

This article is a comparison between two cuts of beef meat; beef tenderloin and beef sirloin. They are popular beef cuts, but a difference exists between them. The difference is mainly regarding the tenderness, flavor, and price.

Beef tenderloin is the most tender cut of beef. It comes from the loin section, a long narrow cylindrical muscle. It is also known as filet mignon. 

In comparison, sirloin is not as tender and comes from the back loin area of the beef. It is a tougher meat compared to tenderloin. 

Regarding its flavor profile, beef tenderloin has a mild and delicate flavor. In comparison, beef sirloin has a robust and beefy flavor. 

The culinary usage of each can be different. Tenderloin, being tender, is mostly used for grilling, whereas sirloin can be used for grilling and stew cooking. 

Beef tenderloin is the most expensive cut of beef because of its delicacy and high demand. Sirloin is a cheaper cut, and it is also used for grilling.

In short, beef tenderloin is the most tender cut and has a mild and delicate flavor. However, it is more expensive. On the other hand, beef sirloin is a bigger cut and not as tender as tenderloin. Sirloin has a robust and beefy flavor. 

Nutritional content comparison

This section will compare 100g of each in cooked forms. 

It is very important to consider meat hydration here. Beef tenderloin is 48% water, and sirloin is 63% water. 

The fact that tenderloin has looser muscle fibers (thus its tenderness), it loses more water during the grilling process. 

Protein

The difference between amounts of protein is very significant; however, beef sirloin is richer in protein compared to tenderloin.  Sirloin contains 30g of protein, whereas tenderloin contains 24g. 

Below we can visualize their macro distributions. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Beef sirloin

2

Protein: 30.8 g

Fats: 5.03 g

Carbs: 0 g

Water: 63.58 g

Other: 0.59 g

Beef tenderloin

2

Protein: 23.9 g

Fats: 24.6 g

Carbs: 0 g

Water: 48.37 g

Other: 3.13 g

Contains more ProteinProtein	+28.9%
Contains more WaterWater	+31.4%

Contains more FatsFats	+389.1%
Contains more OtherOther	+430.5%

~equal in Carbs ~0g

Minerals

Beef tenderloin is richer in iron. In comparison, beef sirloin is richer in zinc, copper, phosphorus, and potassium. 

Below are their mineral distributions. 

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.

Beef sirloin

6

Beef tenderloin

4

Contains more MagnesiumMagnesium	+22.7%
Contains more CalciumCalcium	+144.4%
Contains more PotassiumPotassium	+23.9%
Contains more ZincZinc	+41.4%
Contains more PhosphorusPhosphorus	+24.6%
Contains more SeleniumSelenium	+69.9%

Contains more IronIron	+62%
Contains more CopperCopper	+44.7%
Contains less SodiumSodium	-13.6%
Contains more ManganeseManganese	+27.3%

 

Vitamins 

Tenderloin is richer in vitamins B2, B5, and B12. In comparison, sirloin is richer in vitamins B3 and B6. 

Below are their vitamin distributions. 

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.

Beef sirloin

7

Beef tenderloin

2

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+200%
Contains more Vitamin B5Vitamin B5	+142.8%
Contains more Vitamin B6Vitamin B6	+172.4%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+25%
Contains more CholineCholine	+28.9%

Contains more Vitamin B2Vitamin B2	+59.5%
Contains more Vitamin B12Vitamin B12	+67.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.09mg

 

Health impacts

Well, focus on the differences here, and we can highlight some health impacts regarding this difference. 

As seen in this article, a fully trimmed beef cut is a better option than a fatty one. Tenderloin is higher in fats and specifically saturated fats, compared to sirloin. This increases the risks of cardiovascular diseases. (1) 

Sirloin affects satiety aswell. Since it is richer in protein, it has higher satiety durations than tenderloin. This can have several benefits in overeating cases, and if you want to focus on a weight loss program, sirloin can be a better option. (2) 

Tenderloin is richer in iron and vitamin B12. Since iron deficiency anemia is the most common type of anemia, and vitamin B12 is another type of anemia. We must focus on consuming bioavailable forms of iron to prevent iron deficiency anemia and, in addition, consume vitamin B12-rich foods to prevent vitamin B12 anemia (3)(4).

Regarding their mineral profiles, sirloin is richer in zinc, copper, phosphorus, and magnesium, essential in several physiological and metabolic pathways. 

In this article, we can read about the negative impacts red meat can cause. 

References

1. https://foodstruct.com/articles/what-is-red-meat-and-is-it-bad 
2. https://pubmed.ncbi.nlm.nih.gov/18469287/  
3. https://www.ncbi.nlm.nih.gov/books/NBK441923/
4. https://pubmed.ncbi.nlm.nih.gov/28189173/