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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 from Beef tenderloin is 103% 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 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.
Beef tenderloin
Beef tenderloin
4
:
6
Wheat Bread
Wheat Bread
Contains more Potassium +48.4%
Contains less Sodium -90.5%
Contains more Zinc +174.1%
Contains more Calcium +1733.3%
Contains more Iron +31.5%
Contains more Magnesium +168.2%
Contains more Copper +61%
Contains more Manganese +9735.7%
Contains more Selenium +45.9%
Equal in Phosphorus - 188
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +48.4%
Contains less Sodium -90.5%
Contains more Zinc +174.1%
Contains more Calcium +1733.3%
Contains more Iron +31.5%
Contains more Magnesium +168.2%
Contains more Copper +61%
Contains more Manganese +9735.7%
Contains more Selenium +45.9%
Equal in Phosphorus - 188

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.
Beef tenderloin
Beef tenderloin
2
:
9
Wheat Bread
Wheat Bread
Contains more Vitamin B6 +63.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B2 +46.9%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +82.4%
Contains more Folate +975%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin B6 +63.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B2 +46.9%
Contains more Vitamin B3 +108.3%
Contains more Vitamin B5 +82.4%
Contains more Folate +975%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
4
:
1
Wheat Bread
Wheat Bread
Contains more Protein +84.4%
Contains more Fats +476.1%
Contains more Water +99.6%
Contains more Other +13%
Contains more Carbs +∞%
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Wheat Bread
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 Protein +84.4%
Contains more Fats +476.1%
Contains more Water +99.6%
Contains more Other +13%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
1
:
2
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +907.9%
Contains less Saturated Fat -89.8%
Contains more Polyunsaturated fat +72%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +907.9%
Contains less Saturated Fat -89.8%
Contains more Polyunsaturated fat +72%

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 Wheat Bread
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Beef tenderloin Wheat Bread Opinion
Net carbs 0g 51.07g Wheat Bread
Protein 23.9g 12.96g Beef tenderloin
Fats 24.6g 4.27g Beef tenderloin
Carbs 0g 55.77g Wheat Bread
Calories 324kcal 313kcal Beef tenderloin
Sugar 0g 6.42g Beef tenderloin
Fiber 0g 4.7g Wheat Bread
Calcium 9mg 165mg Wheat Bread
Iron 3.11mg 4.09mg Wheat Bread
Magnesium 22mg 59mg Wheat Bread
Phosphorus 203mg 188mg Beef tenderloin
Potassium 331mg 223mg Beef tenderloin
Sodium 57mg 601mg Beef tenderloin
Zinc 4.03mg 1.47mg Beef tenderloin
Copper 0.123mg 0.198mg Wheat Bread
Manganese 0.014mg 1.377mg Wheat Bread
Selenium 22.9µg 33.4µg Wheat Bread
Vitamin E 0.24mg Wheat Bread
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.09mg 0.439mg Wheat Bread
Vitamin B2 0.26mg 0.382mg Wheat Bread
Vitamin B3 3mg 6.25mg Wheat Bread
Vitamin B5 0.25mg 0.456mg Wheat Bread
Vitamin B6 0.25mg 0.153mg Beef tenderloin
Folate 8µg 86µg Wheat Bread
Vitamin B12 2.46µg 0µg Beef tenderloin
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.268mg 0.092mg Beef tenderloin
Threonine 1.044mg 0.299mg Beef tenderloin
Isoleucine 1.075mg 0.258mg Beef tenderloin
Leucine 1.889mg 0.461mg Beef tenderloin
Lysine 1.989mg 0.215mg Beef tenderloin
Methionine 0.612mg 0.105mg Beef tenderloin
Phenylalanine 0.933mg 0.315mg Beef tenderloin
Valine 1.163mg 0.31mg Beef tenderloin
Histidine 0.818mg 0.15mg Beef tenderloin
Cholesterol 85mg 0mg Wheat Bread
Saturated Fat 9.72g 0.989g Wheat Bread
Monounsaturated Fat 10.27g 1.019g Beef tenderloin
Polyunsaturated fat 1g 1.72g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
Minerals Daily Need Coverage Score
54%
Beef tenderloin
89%
Wheat Bread

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 8.731g)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 544mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 60)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.3)

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. 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.