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  6. Beef tenderloin vs. Wheat Bread

Beef tenderloin vs. Wheat Bread — In-Depth Nutrition Comparison

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The main differences between beef tenderloin and wheat Bread

  • Beef tenderloin is richer in vitamin B12 and zinc, yet wheat Bread is richer in manganese, vitamin B1, vitamin B3, folate, and selenium.
  • Daily need coverage for vitamin B12 for beef tenderloin is 103% higher.
  • Beef tenderloin has a lower glycemic index than wheat Bread.

Food types used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Bread, wheat, toasted.

Infographic

Beef tenderloin vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +48.4%
Contains more ZincZinc +174.1%
Contains less SodiumSodium -90.5%
Contains more MagnesiumMagnesium +168.2%
Contains more CalciumCalcium +1733.3%
Contains more IronIron +31.5%
Contains more CopperCopper +61%
Contains more ManganeseManganese +9735.7%
Contains more SeleniumSelenium +45.9%
~equal in Phosphorus ~188mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin B6Vitamin B6 +63.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +311.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +387.8%
Contains more Vitamin B2Vitamin B2 +46.9%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more FolateFolate +975%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Wheat Bread DV% diff.
Vitamin B12 2.46µg 0µg 103%
Manganese 0.014mg 1.377mg 59%
Saturated fat 9.72g 0.989g 40%
Fats 24.6g 4.27g 31%
Vitamin B1 0.09mg 0.439mg 29%
Cholesterol 85mg 0mg 28%
Sodium 57mg 601mg 24%
Zinc 4.03mg 1.47mg 23%
Monounsaturated fat 10.27g 1.019g 23%
Protein 23.9g 12.96g 22%
Vitamin B3 3mg 6.25mg 20%
Folate 8µg 86µg 20%
Fiber 0g 4.7g 19%
Selenium 22.9µg 33.4µg 19%
Carbs 0g 55.77g 19%
Calcium 9mg 165mg 16%
Choline 91mg 22.1mg 13%
Iron 3.11mg 4.09mg 12%
Magnesium 22mg 59mg 9%
Vitamin B2 0.26mg 0.382mg 9%
Copper 0.123mg 0.198mg 8%
Vitamin B6 0.25mg 0.153mg 7%
Polyunsaturated fat 1g 1.72g 5%
Vitamin K 5.7µg 5%
Vitamin B5 0.25mg 0.456mg 4%
Potassium 331mg 223mg 3%
Phosphorus 203mg 188mg 2%
Vitamin E 0.24mg 2%
Calories 324kcal 313kcal 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Tryptophan 0.268mg 0.092mg 0%
Threonine 1.044mg 0.299mg 0%
Isoleucine 1.075mg 0.258mg 0%
Leucine 1.889mg 0.461mg 0%
Lysine 1.989mg 0.215mg 0%
Methionine 0.612mg 0.105mg 0%
Phenylalanine 0.933mg 0.315mg 0%
Valine 1.163mg 0.31mg 0%
Histidine 0.818mg 0.15mg 0%
Omega-3 - ALA 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +84.4%
Contains more FatsFats +476.1%
Contains more WaterWater +99.6%
Contains more OtherOther +13%
Contains more CarbsCarbs +∞%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +907.9%
Contains less Sat. FatSaturated fat -89.8%
Contains more Poly. FatPolyunsaturated fat +72%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.