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Beef tenderloin vs. Beefsteak — In-Depth Nutrition Comparison

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Summary of differences between beef tenderloin and beefsteak

  • Beef tenderloin has more vitamin B12, iron, vitamin B2, and copper; however, beefsteak is higher in vitamin B6, vitamin B3, selenium, zinc, and vitamin B5.
  • Beef tenderloin covers your daily need for vitamin B12, 45% more than beefsteak.
  • Beef tenderloin has 2 times more iron than beefsteak. While beef tenderloin has 3.11mg of iron, beefsteak has only 1.63mg.
  • Beefsteak has less saturated fat.

These are the specific foods used in this comparison Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Beef, loin, top loin, separable lean, and fat, trimmed to 1/8" fat, select, cooked, grilled.

Infographic

Beef tenderloin vs Beefsteak 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 16% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
Contains more IronIron +90.8%
Contains more CopperCopper +68.5%
Contains more ManganeseManganese +55.6%
Contains more CalciumCalcium +144.4%
Contains more ZincZinc +20.3%
Contains more SeleniumSelenium +25.8%
~equal in Magnesium ~23mg
~equal in Potassium ~340mg
~equal in Phosphorus ~213mg
~equal in Sodium ~57mg

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% 0% 9% 0% 20% 32% 131% 32% 135% 173% 4% 6% 56%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B12Vitamin B12 +78.3%
Contains more Vitamin B3Vitamin B3 +132.6%
Contains more Vitamin B5Vitamin B5 +110.8%
Contains more Vitamin B6Vitamin B6 +134%
Contains more CholineCholine +11.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Folate ~8µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Beefsteak DV% diff.
Vitamin B12 2.46µg 1.38µg 45%
Vitamin B6 0.25mg 0.585mg 26%
Vitamin B3 3mg 6.978mg 25%
Iron 3.11mg 1.63mg 19%
Saturated fat 9.72g 5.951g 17%
Fats 24.6g 15.11g 15%
Selenium 22.9µg 28.8µg 11%
Monounsaturated fat 10.27g 6.298g 10%
Vitamin B2 0.26mg 0.14mg 9%
Zinc 4.03mg 4.85mg 7%
Vitamin B5 0.25mg 0.527mg 6%
Copper 0.123mg 0.073mg 6%
Protein 23.9g 26.72g 6%
Calories 324kcal 250kcal 4%
Polyunsaturated fat 1g 0.56g 3%
Vitamin E 0.45mg 3%
Cholesterol 85mg 79mg 2%
Choline 91mg 101.8mg 2%
Vitamin B1 0.09mg 0.078mg 1%
Phosphorus 203mg 213mg 1%
Calcium 9mg 22mg 1%
Vitamin K 1.6µg 1%
Magnesium 22mg 23mg 0%
Potassium 331mg 340mg 0%
Sodium 57mg 57mg 0%
Manganese 0.014mg 0.009mg 0%
Folate 8µg 8µg 0%
Tryptophan 0.268mg 0.173mg 0%
Threonine 1.044mg 1.054mg 0%
Isoleucine 1.075mg 1.201mg 0%
Leucine 1.889mg 2.099mg 0%
Lysine 1.989mg 2.23mg 0%
Methionine 0.612mg 0.687mg 0%
Phenylalanine 0.933mg 1.042mg 0%
Valine 1.163mg 1.309mg 0%
Histidine 0.818mg 0.842mg 0%

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
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 g
Contains more FatsFats +62.8%
Contains more OtherOther +1390.5%
Contains more ProteinProtein +11.8%
Contains more WaterWater +19.8%
~equal in Carbs ~0g

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
46% 49% 4%
Saturated fat: Sat. Fat 5.951 g
Monounsaturated fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 g
Contains more Mono. FatMonounsaturated fat +63.1%
Contains more Poly. FatPolyunsaturated fat +78.6%
Contains less Sat. FatSaturated fat -38.8%

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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. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168720/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.