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  6. Beef tenderloin vs. Chicken breast

Beef tenderloin vs. Chicken breast — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and chicken breast

  • Beef tenderloin has more vitamin B12, zinc, iron, vitamin B2, and copper; however, chicken breast has more vitamin B3, vitamin B6, vitamin B5, and phosphorus.
  • Beef tenderloin's daily need coverage for vitamin B12 is 87% more.
  • Beef tenderloin has 8 times more saturated fat than chicken breast. Beef tenderloin has 9.72g of saturated fat, while chicken breast has 1.29g.

The food varieties used in the comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Chicken, broilers or fryers, breast, meat only, cooked, fried.

Infographic

Beef tenderloin vs Chicken breast 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 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
Contains more PotassiumPotassium +19.9%
Contains more IronIron +172.8%
Contains more CopperCopper +127.8%
Contains more ZincZinc +273.1%
Contains less SodiumSodium -27.8%
Contains more MagnesiumMagnesium +40.9%
Contains more CalciumCalcium +77.8%
Contains more PhosphorusPhosphorus +21.2%
Contains more ManganeseManganese +50%
Contains more SeleniumSelenium +14.4%

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% 2.3% 8.4% 1.5% 20% 29% 277% 62% 148% 46% 6% 3% 52%
Contains more Vitamin B1Vitamin B1 +13.9%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B12Vitamin B12 +564.9%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +392.7%
Contains more Vitamin B5Vitamin B5 +316%
Contains more Vitamin B6Vitamin B6 +156%
~equal in Vitamin C ~0mg
~equal in Choline ~95.9mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Chicken breast DV% diff.
Vitamin B12 2.46µg 0.37µg 87%
Vitamin B3 3mg 14.782mg 74%
Saturated fat 9.72g 1.29g 38%
Fats 24.6g 4.71g 31%
Vitamin B6 0.25mg 0.64mg 30%
Zinc 4.03mg 1.08mg 27%
Iron 3.11mg 1.14mg 25%
Monounsaturated fat 10.27g 1.72g 21%
Protein 23.9g 33.44g 19%
Vitamin B5 0.25mg 1.04mg 16%
Vitamin B2 0.26mg 0.125mg 10%
Copper 0.123mg 0.054mg 8%
Calories 324kcal 187kcal 7%
Selenium 22.9µg 26.2µg 6%
Phosphorus 203mg 246mg 6%
Vitamin E 0.42mg 3%
Magnesium 22mg 31mg 2%
Vitamin K 2.4µg 2%
Cholesterol 85mg 91mg 2%
Potassium 331mg 276mg 2%
Sodium 57mg 79mg 1%
Folate 8µg 4µg 1%
Vitamin D 5IU 1%
Choline 91mg 95.9mg 1%
Calcium 9mg 16mg 1%
Vitamin B1 0.09mg 0.079mg 1%
Vitamin D 0.1µg 1%
Vitamin A 0µg 7µg 1%
Carbs 0g 0.51g 0%
Net carbs 0g 0.51g N/A
Manganese 0.014mg 0.021mg 0%
Polyunsaturated fat 1g 1.07g 0%
Tryptophan 0.268mg 0.39mg 0%
Threonine 1.044mg 1.412mg 0%
Isoleucine 1.075mg 1.765mg 0%
Leucine 1.889mg 2.509mg 0%
Lysine 1.989mg 2.836mg 0%
Methionine 0.612mg 0.925mg 0%
Phenylalanine 0.933mg 1.328mg 0%
Valine 1.163mg 1.659mg 0%
Histidine 0.818mg 1.037mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.02g 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
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
Contains more FatsFats +422.3%
Contains more OtherOther +177%
Contains more ProteinProtein +39.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.5%

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
32% 42% 26%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 g
Contains more Mono. FatMonounsaturated fat +497.1%
Contains less Sat. FatSaturated fat -86.7%
~equal in Polyunsaturated fat ~1.07g

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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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.