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

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A recap on the differences between beef tenderloin and beef Liver

  • Beef Liver is higher than beef tenderloin in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, folate, choline, and vitamin B6.
  • Beef Liver covers your daily vitamin B12 needs 2838% more than beef tenderloin.
  • The amount of cholesterol in beef tenderloin is lower.

Food varieties used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Beef, variety meats, and by-products, liver, cooked, braised.

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Beef tenderloin vs Beef Liver 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 1.8% 31% 245% 4761% 145% 213% 10% 46% 197%
Contains more CalciumCalcium +50%
Contains less SodiumSodium -27.8%
Contains more IronIron +110.3%
Contains more CopperCopper +11512.2%
Contains more ZincZinc +31.5%
Contains more PhosphorusPhosphorus +144.8%
Contains more ManganeseManganese +2442.9%
Contains more SeleniumSelenium +57.6%
~equal in Magnesium ~21mg
~equal in Potassium ~352mg

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% 23% 60% 56% 15% 58% 308% 0% 6% 50%
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 6.3% 3147% 10% 18% 49% 790% 329% 427% 235% 8823% 8.3% 190% 232%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +115.6%
Contains more Vitamin B2Vitamin B2 +1217.3%
Contains more Vitamin B3Vitamin B3 +484.2%
Contains more Vitamin B5Vitamin B5 +2744%
Contains more Vitamin B6Vitamin B6 +306.8%
Contains more Vitamin B12Vitamin B12 +2769.1%
Contains more FolateFolate +3062.5%
Contains more CholineCholine +368.1%

All nutrients comparison - raw data values

Nutrient Beef tenderloin Beef Liver DV% diff.
Vitamin B12 2.46µg 70.58µg 2838%
Copper 0.123mg 14.283mg 1573%
Vitamin A 0µg 9442µg 1049%
Vitamin B2 0.26mg 3.425mg 243%
Vitamin B5 0.25mg 7.11mg 137%
Cholesterol 85mg 396mg 104%
Vitamin B3 3mg 17.525mg 91%
Folate 8µg 253µg 61%
Choline 91mg 426mg 61%
Vitamin B6 0.25mg 1.017mg 59%
Iron 3.11mg 6.54mg 43%
Phosphorus 203mg 497mg 42%
Saturated fat 9.72g 2.947g 31%
Fats 24.6g 5.26g 30%
Selenium 22.9µg 36.1µg 24%
Monounsaturated fat 10.27g 1.124g 23%
Manganese 0.014mg 0.356mg 15%
Zinc 4.03mg 5.3mg 12%
Protein 23.9g 29.08g 10%
Vitamin B1 0.09mg 0.194mg 9%
Calories 324kcal 191kcal 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Vitamin E 0.51mg 3%
Vitamin K 3.3µg 3%
Carbs 0g 5.13g 2%
Vitamin C 0mg 1.9mg 2%
Sodium 57mg 79mg 1%
Potassium 331mg 352mg 1%
Polyunsaturated fat 1g 1.109g 1%
Net carbs 0g 5.13g N/A
Magnesium 22mg 21mg 0%
Calcium 9mg 6mg 0%
Trans fat 0.365g N/A
Tryptophan 0.268mg 0.368mg 0%
Threonine 1.044mg 1.215mg 0%
Isoleucine 1.075mg 1.352mg 0%
Leucine 1.889mg 2.67mg 0%
Lysine 1.989mg 2.247mg 0%
Methionine 0.612mg 0.759mg 0%
Phenylalanine 0.933mg 1.515mg 0%
Valine 1.163mg 1.761mg 0%
Histidine 0.818mg 0.879mg 0%
Omega-3 - ALA 0.017g N/A
Omega-6 - Gamma-linoleic acid 0.025g N/A
Omega-6 - Eicosadienoic acid 0.011g N/A
Omega-6 - Linoleic acid 0.659g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Contains more FatsFats +367.7%
Contains more OtherOther +82%
Contains more ProteinProtein +21.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
57% 22% 21%
Saturated fat: Sat. Fat 2.947 g
Monounsaturated fat: Mono. Fat 1.124 g
Polyunsaturated fat: Poly. Fat 1.109 g
Contains more Mono. FatMonounsaturated fat +813.7%
Contains less Sat. FatSaturated fat -69.7%
Contains more Poly. FatPolyunsaturated fat +10.9%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/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.