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

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How are beef tenderloin and beef Stroganoff different?

  • Beef tenderloin is higher in vitamin B12, iron, selenium, zinc, phosphorus, and vitamin B3; however, beef Stroganoff is richer in vitamin A.
  • Daily need coverage for vitamin B12 for beef tenderloin is 92% higher.
  • Beef tenderloin contains 30 times more vitamin B3 than beef Stroganoff. While beef tenderloin contains 3mg of vitamin B3, beef Stroganoff contains only 0.1mg.
  • Beef Stroganoff has less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than beef Stroganoff (53).

Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Soup, beef stroganoff, canned, chunky style, ready-to-serve are the varieties used in this article.

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Beef tenderloin vs Beef Stroganoff 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 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +136.4%
Contains more IronIron +253.4%
Contains more CopperCopper +23%
Contains more ZincZinc +266.4%
Contains more PhosphorusPhosphorus +306%
Contains less SodiumSodium -86.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +201.3%
Contains more CalciumCalcium +122.2%

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 0% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin B3Vitamin B3 +2900%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +316.7%
Contains more Vitamin B12Vitamin B12 +846.2%
Contains more CholineCholine +405.6%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +737.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more ProteinProtein +368.6%
Contains more FatsFats +434.8%
Contains more OtherOther +123.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.2%

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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains more Mono. FatMonounsaturated fat +560%
Contains more Poly. FatPolyunsaturated fat +306.5%
Contains less Sat. FatSaturated fat -76.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Beef Stroganoff DV% diff.
Vitamin B12 2.46µg 0.26µg 92%
Vitamin K 102.8µg 86%
Protein 23.9g 5.1g 38%
Saturated fat 9.72g 2.324g 34%
Fats 24.6g 4.6g 31%
Selenium 22.9µg 7.6µg 28%
Iron 3.11mg 0.88mg 28%
Zinc 4.03mg 1.1mg 27%
Phosphorus 203mg 50mg 22%
Monounsaturated fat 10.27g 1.556g 22%
Cholesterol 85mg 21mg 21%
Vitamin B3 3mg 0.1mg 18%
Sodium 57mg 435mg 16%
Vitamin B6 0.25mg 0.06mg 15%
Folate 8µg 67µg 15%
Vitamin B2 0.26mg 0.09mg 13%
Choline 91mg 18mg 13%
Calories 324kcal 98kcal 11%
Vitamin A 0µg 84µg 9%
Potassium 331mg 140mg 6%
Vitamin B5 0.25mg 5%
Magnesium 22mg 2mg 5%
Polyunsaturated fat 1g 0.246g 5%
Vitamin B1 0.09mg 0.04mg 4%
Vitamin E 0.41mg 3%
Copper 0.123mg 0.1mg 3%
Carbs 0g 9g 3%
Fiber 0g 0.6g 2%
Manganese 0.014mg 1%
Calcium 9mg 20mg 1%
Net carbs 0g 8.4g N/A
Sugar 0g 1.68g N/A
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%

Which food is preferable for your diet?

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

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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
44%
Beef tenderloin
33%
Beef Stroganoff
Minerals Daily Need Coverage Score
54%
Beef tenderloin
24%
Beef Stroganoff

Comparison summary

Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 378mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food is lower in Cholesterol?
Beef Stroganoff
Beef Stroganoff is lower in Cholesterol (difference - 64mg)
Which food is lower in Saturated fat?
Beef Stroganoff
Beef Stroganoff is lower in Saturated fat (difference - 7.396g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.