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  6. Beef tenderloin vs. Beef Liver raw

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

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The main differences between beef tenderloin and beef Liver raw

  • Beef Liver raw is richer than beef tenderloin in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, folate, vitamin B6, vitamin B3, and choline.
  • Daily need coverage for vitamin B12 for beef Liver raw is 2368% higher.

Food types 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, raw.

Infographic

Beef tenderloin vs Beef Liver raw infographic
Infographic link

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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +80%
Contains less SodiumSodium -17.4%
Contains more IronIron +57.6%
Contains more CopperCopper +7830.9%
Contains more PhosphorusPhosphorus +90.6%
Contains more ManganeseManganese +2114.3%
Contains more SeleniumSelenium +73.4%
~equal in Potassium ~313mg
~equal in Zinc ~4mg

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +110%
Contains more Vitamin B2Vitamin B2 +959.6%
Contains more Vitamin B3Vitamin B3 +339.2%
Contains more Vitamin B5Vitamin B5 +2769.2%
Contains more Vitamin B6Vitamin B6 +333.2%
Contains more Vitamin B12Vitamin B12 +2310.6%
Contains more FolateFolate +3525%
Contains more CholineCholine +266.3%

All nutrients comparison - raw data values

Nutrient Beef tenderloin Beef Liver raw DV% diff.
Vitamin B12 2.46µg 59.3µg 2368%
Copper 0.123mg 9.755mg 1070%
Vitamin A 0µg 4968µg 552%
Vitamin B2 0.26mg 2.755mg 192%
Vitamin B5 0.25mg 7.173mg 138%
Folate 8µg 290µg 71%
Vitamin B6 0.25mg 1.083mg 64%
Vitamin B3 3mg 13.175mg 64%
Cholesterol 85mg 275mg 63%
Choline 91mg 333.3mg 44%
Saturated fat 9.72g 1.233g 39%
Fats 24.6g 3.63g 32%
Selenium 22.9µg 39.7µg 31%
Phosphorus 203mg 387mg 26%
Monounsaturated fat 10.27g 0.479g 24%
Iron 3.11mg 4.9mg 22%
Manganese 0.014mg 0.31mg 13%
Calories 324kcal 135kcal 9%
Vitamin B1 0.09mg 0.189mg 8%
Protein 23.9g 20.36g 7%
Vitamin D 1.2µg 6%
Vitamin D 49IU 6%
Polyunsaturated fat 1g 0.465g 4%
Vitamin K 3.1µg 3%
Vitamin E 0.38mg 3%
Carbs 0g 3.89g 1%
Vitamin C 0mg 1.3mg 1%
Magnesium 22mg 18mg 1%
Potassium 331mg 313mg 1%
Sodium 57mg 69mg 1%
Net carbs 0g 3.89g N/A
Calcium 9mg 5mg 0%
Zinc 4.03mg 4mg 0%
Trans fat 0.17g N/A
Tryptophan 0.268mg 0.263mg 0%
Threonine 1.044mg 0.869mg 0%
Isoleucine 1.075mg 0.967mg 0%
Leucine 1.889mg 1.91mg 0%
Lysine 1.989mg 1.607mg 0%
Methionine 0.612mg 0.543mg 0%
Phenylalanine 0.933mg 1.084mg 0%
Valine 1.163mg 1.26mg 0%
Histidine 0.818mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g 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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more ProteinProtein +17.4%
Contains more FatsFats +577.7%
Contains more OtherOther +138.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +46.4%

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 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +2044.1%
Contains more Poly. FatPolyunsaturated fat +115.1%
Contains less Sat. FatSaturated fat -87.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.