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  6. Beef tenderloin vs. Cheese

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
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%
Cheese
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
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

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

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
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
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

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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. 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.