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  6. Beef tenderloin vs. Romano cheese

Beef tenderloin vs. Romano cheese — In-Depth Nutrition Comparison

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What are the differences between Beef tenderloin and Romano cheese?

  • Beef tenderloin is higher in Vitamin B12, Iron, Vitamin B3, Selenium, Choline, and Zinc, however, Romano cheese is richer in Calcium, and Phosphorus.
  • Romano cheese's daily need coverage for Calcium is 106% more.
  • Romano cheese contains 39 times less Vitamin B3 than Beef tenderloin. Beef tenderloin contains 3mg of Vitamin B3, while Romano cheese contains 0.077mg.
  • Beef tenderloin has less Saturated Fat.

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

Infographic

Beef tenderloin vs Romano 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.
Beef tenderloin
Beef tenderloin
6
:
4
Romano cheese
Romano cheese
Contains more Iron +303.9%
Contains more Potassium +284.9%
Contains less Sodium -96%
Contains more Zinc +56.2%
Contains more Copper +310%
Contains more Selenium +57.9%
Contains more Calcium +11722.2%
Contains more Magnesium +86.4%
Contains more Phosphorus +274.4%
Contains more Manganese +42.9%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Romano cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 320% 29% 30% 326% 8% 187% 71% 10% 3% 80%
Contains more Iron +303.9%
Contains more Potassium +284.9%
Contains less Sodium -96%
Contains more Zinc +56.2%
Contains more Copper +310%
Contains more Selenium +57.9%
Contains more Calcium +11722.2%
Contains more Magnesium +86.4%
Contains more Phosphorus +274.4%
Contains more Manganese +42.9%

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
5
:
6
Romano cheese
Romano cheese
Contains more Vitamin B1 +143.2%
Contains more Vitamin B3 +3796.1%
Contains more Vitamin B6 +194.1%
Contains more Folate +14.3%
Contains more Vitamin B12 +119.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B5 +69.6%
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%
Romano cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 5% 15% 0% 10% 86% 2% 26% 20% 6% 140% 6%
Contains more Vitamin B1 +143.2%
Contains more Vitamin B3 +3796.1%
Contains more Vitamin B6 +194.1%
Contains more Folate +14.3%
Contains more Vitamin B12 +119.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +42.3%
Contains more Vitamin B5 +69.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
1
:
4
Romano cheese
Romano cheese
Contains more Water +56.5%
Contains more Protein +33.1%
Contains more Carbs +∞%
Contains more Other +114.7%
Equal in Fats - 26.94
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
Romano cheese
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more Water +56.5%
Contains more Protein +33.1%
Contains more Carbs +∞%
Contains more Other +114.7%
Equal in Fats - 26.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
3
:
0
Romano cheese
Romano cheese
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +31%
Contains more Polyunsaturated fat +68.6%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Romano cheese
67% 31% 2%
Saturated Fat: 17.115 g
Monounsaturated Fat: 7.838 g
Polyunsaturated fat: 0.593 g
Contains less Saturated Fat -43.2%
Contains more Monounsaturated Fat +31%
Contains more Polyunsaturated fat +68.6%

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 Romano cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Romano cheese Opinion
Net carbs 0g 3.63g Romano cheese
Protein 23.9g 31.8g Romano cheese
Fats 24.6g 26.94g Romano cheese
Carbs 0g 3.63g Romano cheese
Calories 324kcal 387kcal Romano cheese
Sugar 0g 0.73g Beef tenderloin
Calcium 9mg 1064mg Romano cheese
Iron 3.11mg 0.77mg Beef tenderloin
Magnesium 22mg 41mg Romano cheese
Phosphorus 203mg 760mg Romano cheese
Potassium 331mg 86mg Beef tenderloin
Sodium 57mg 1433mg Beef tenderloin
Zinc 4.03mg 2.58mg Beef tenderloin
Copper 0.123mg 0.03mg Beef tenderloin
Manganese 0.014mg 0.02mg Romano cheese
Selenium 22.9µg 14.5µg Beef tenderloin
Vitamin A 0IU 415IU Romano cheese
Vitamin A RAE 0µg 96µg Romano cheese
Vitamin E 0.23mg Romano cheese
Vitamin D 20IU Romano cheese
Vitamin D 0.5µg Romano cheese
Vitamin B1 0.09mg 0.037mg Beef tenderloin
Vitamin B2 0.26mg 0.37mg Romano cheese
Vitamin B3 3mg 0.077mg Beef tenderloin
Vitamin B5 0.25mg 0.424mg Romano cheese
Vitamin B6 0.25mg 0.085mg Beef tenderloin
Folate 8µg 7µg Beef tenderloin
Vitamin B12 2.46µg 1.12µg Beef tenderloin
Vitamin K 2.2µg Romano cheese
Tryptophan 0.268mg 0.429mg Romano cheese
Threonine 1.044mg 1.171mg Romano cheese
Isoleucine 1.075mg 1.685mg Romano cheese
Leucine 1.889mg 3.071mg Romano cheese
Lysine 1.989mg 2.941mg Romano cheese
Methionine 0.612mg 0.852mg Romano cheese
Phenylalanine 0.933mg 1.71mg Romano cheese
Valine 1.163mg 2.183mg Romano cheese
Histidine 0.818mg 1.231mg Romano cheese
Cholesterol 85mg 104mg Beef tenderloin
Saturated Fat 9.72g 17.115g Beef tenderloin
Monounsaturated Fat 10.27g 7.838g Beef tenderloin
Polyunsaturated fat 1g 0.593g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Romano cheese
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
28%
Romano cheese
Minerals Daily Need Coverage Score
54%
Beef tenderloin
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1376mg)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Beef tenderloin
Beef tenderloin is lower in Saturated Fat (difference - 7.395g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 27)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $4.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.