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Beef tenderloin vs. Cheese — In-Depth Nutrition Comparison

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How are beef tenderloin and cheese different?

  • Beef tenderloin has more vitamin B12, iron, vitamin B3, vitamin B6, and choline; however, cheese is richer in calcium, phosphorus, and vitamin A.
  • Cheese covers your daily need for calcium, 70% more than beef tenderloin.
  • Beef tenderloin has 51 times more vitamin B3 than cheese. Beef tenderloin has 3mg of vitamin B3, while cheese has 0.059mg.
  • Beef tenderloin contains less saturated fat.

Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Cheese, cheddar types were used in this article.

Infographic

Beef tenderloin vs Cheese 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%
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +335.5%
Contains more IronIron +2121.4%
Contains more CopperCopper +310%
Contains less SodiumSodium -91.3%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +7788.9%
Contains more PhosphorusPhosphorus +124.1%
Contains more ManganeseManganese +92.9%
Contains more SeleniumSelenium +24.5%
~equal in Zinc ~3.64mg

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%
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B3Vitamin B3 +4984.7%
Contains more Vitamin B6Vitamin B6 +278.8%
Contains more Vitamin B12Vitamin B12 +123.6%
Contains more CholineCholine +451.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B5Vitamin B5 +64%
Contains more FolateFolate +237.5%
~equal in Vitamin C ~0mg

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
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more WaterWater +30.7%
Contains more FatsFats +35.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +18.5%
~equal in Protein ~22.87g

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
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Poly. FatPolyunsaturated fat +42.1%
~equal in Monounsaturated fat ~9.246g

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 Cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Cheese DV% diff.
Calcium 9mg 710mg 70%
Vitamin B12 2.46µg 1.1µg 57%
Saturated fat 9.72g 18.867g 42%
Vitamin A 0µg 330µg 37%
Iron 3.11mg 0.14mg 37%
Phosphorus 203mg 455mg 36%
Sodium 57mg 653mg 26%
Vitamin B3 3mg 0.059mg 18%
Choline 91mg 16.5mg 14%
Vitamin B6 0.25mg 0.066mg 14%
Fats 24.6g 33.31g 13%
Vitamin B2 0.26mg 0.428mg 13%
Selenium 22.9µg 28.5µg 10%
Copper 0.123mg 0.03mg 10%
Potassium 331mg 76mg 8%
Folate 8µg 27µg 5%
Cholesterol 85mg 99mg 5%
Vitamin E 0.71mg 5%
Vitamin B1 0.09mg 0.029mg 5%
Calories 324kcal 404kcal 4%
Zinc 4.03mg 3.64mg 4%
Polyunsaturated fat 1g 1.421g 3%
Vitamin B5 0.25mg 0.41mg 3%
Vitamin D 0.6µg 3%
Monounsaturated fat 10.27g 9.246g 3%
Vitamin D 24IU 3%
Protein 23.9g 22.87g 2%
Vitamin K 2.4µg 2%
Carbs 0g 3.09g 1%
Manganese 0.014mg 0.027mg 1%
Magnesium 22mg 27mg 1%
Net carbs 0g 3.09g N/A
Sugar 0g 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.268mg 0.547mg 0%
Threonine 1.044mg 1.044mg 0%
Isoleucine 1.075mg 1.206mg 0%
Leucine 1.889mg 1.939mg 0%
Lysine 1.989mg 1.025mg 0%
Methionine 0.612mg 0.547mg 0%
Phenylalanine 0.933mg 1.074mg 0%
Valine 1.163mg 1.404mg 0%
Histidine 0.818mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

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

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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
35%
Cheese
Minerals Daily Need Coverage Score
54%
Beef tenderloin
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 596mg)
Which food is lower in Saturated fat?
Beef tenderloin
Beef tenderloin is lower in Saturated fat (difference - 9.147g)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2)
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.

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.