Beef tenderloin vs. Beefsteak raw — In-Depth Nutrition Comparison
Compare
Summary of differences between beef tenderloin and beefsteak raw
- Beef tenderloin has more iron and vitamin B2; however, beefsteak raw is higher in vitamin B6, vitamin B3, zinc, vitamin B12, and selenium.
- Beef tenderloin covers your daily need for saturated fat, 39% more than beefsteak raw.
- Beef tenderloin has 2 times more iron than beefsteak raw. While beef tenderloin has 3.11mg of iron, beefsteak raw has only 2mg.
- Beefsteak raw 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 sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, 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.
| Contains more CalciumCalcium | +80% |
| Contains more IronIron | +55.5% |
| Contains more CopperCopper | +55.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +13.6% |
| Contains more PotassiumPotassium | +13.3% |
| Contains more ZincZinc | +31.5% |
| Contains more SeleniumSelenium | +21.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B2Vitamin B2 | +42.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +166.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +68.3% |
| Contains more Vitamin B6Vitamin B6 | +117.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
21.38 g
Fats:
5.36 g
Carbs:
0 g
Water:
72.93 g
Other:
0.33 g
| Contains more ProteinProtein | +11.8% |
| Contains more FatsFats | +359% |
| Contains more OtherOther | +848.5% |
| Contains more WaterWater | +50.8% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
Saturated fat:
Sat. Fat
1.875 g
Monounsaturated fat:
Mono. Fat
2.354 g
Polyunsaturated fat:
Poly. Fat
0.189 g
| Contains more Mono. FatMonounsaturated fat | +336.3% |
| Contains more Poly. FatPolyunsaturated fat | +429.1% |
| Contains less Sat. FatSaturated fat | -80.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 9.72g | 1.875g | 36% |
| Fats | 24.6g | 5.36g | 30% |
| Vitamin B6 | 0.25mg | 0.543mg | 23% |
| Monounsaturated fat | 10.27g | 2.354g | 20% |
| Choline | 91mg | 17% | |
| Iron | 3.11mg | 2mg | 14% |
| Vitamin B3 | 3mg | 5.048mg | 13% |
| Zinc | 4.03mg | 5.3mg | 12% |
| Vitamin B12 | 2.46µg | 2.69µg | 10% |
| Calories | 324kcal | 134kcal | 10% |
| Selenium | 22.9µg | 27.9µg | 9% |
| Cholesterol | 85mg | 67mg | 6% |
| Vitamin B2 | 0.26mg | 0.182mg | 6% |
| Copper | 0.123mg | 0.079mg | 5% |
| Vitamin B5 | 0.25mg | 5% | |
| Polyunsaturated fat | 1g | 0.189g | 5% |
| Protein | 23.9g | 21.38g | 5% |
| Phosphorus | 203mg | 220mg | 2% |
| Folate | 8µg | 3µg | 1% |
| Vitamin K | 1.5µg | 1% | |
| Magnesium | 22mg | 25mg | 1% |
| Potassium | 331mg | 375mg | 1% |
| Vitamin B1 | 0.09mg | 0.075mg | 1% |
| Manganese | 0.014mg | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Vitamin D | 3IU | 0% | |
| Calcium | 9mg | 5mg | 0% |
| Sodium | 57mg | 55mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.253g | N/A | |
| Tryptophan | 0.268mg | 0.262mg | 0% |
| Threonine | 1.044mg | 1.099mg | 0% |
| Isoleucine | 1.075mg | 1.09mg | 0% |
| Leucine | 1.889mg | 2.011mg | 0% |
| Lysine | 1.989mg | 2.247mg | 0% |
| Methionine | 0.612mg | 0.621mg | 0% |
| Phenylalanine | 0.933mg | 0.931mg | 0% |
| Valine | 1.163mg | 1.152mg | 0% |
| Histidine | 0.818mg | 0.868mg | 0% |
| Omega-3 - DPA | 0.008g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 0.142g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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%
48%
Minerals Daily Need Coverage Score
54%
55%
Comparison summary
Which food is lower in Cholesterol?
Beefsteak raw is lower in Cholesterol (difference - 18mg)
Which food contains less Sodium?
Beefsteak raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Beefsteak raw is lower in Saturated fat (difference - 7.845g)
Which food is cheaper?
Beef tenderloin is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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.