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Beef tenderloin vs. Dashi — In-Depth Nutrition Comparison

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Significant differences between beef tenderloin and dashi

  • Beef tenderloin has more vitamin B12, zinc, iron, copper, and vitamin B6; however, dashi is richer in calcium and vitamin B2.
  • Beef tenderloin covers your daily vitamin B12 needs 90% more than dashi.
  • Dashi contains less cholesterol.

Specific food types used in this comparison are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Soup, bouillon cubes and granules, low sodium, dry.

Infographic

Beef tenderloin vs Dashi 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%
Dashi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more IronIron +201.9%
Contains more CopperCopper +∞%
Contains more ZincZinc +4377.8%
Contains more PhosphorusPhosphorus +22.3%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +1977.8%
Contains more SeleniumSelenium +20.5%
~equal in Potassium ~309mg

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%
Dashi
8
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +720%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more FolateFolate +162.5%
Contains more CholineCholine +25.8%
~equal in Vitamin D ~0µg

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
Dashi
1
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more ProteinProtein +43.1%
Contains more FatsFats +77.1%
Contains more WaterWater +2003%
Contains more OtherOther +40.4%
Contains more CarbsCarbs +∞%

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
Dashi
2
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains more Mono. FatMonounsaturated fat +91.4%
Contains less Sat. FatSaturated fat -64.7%
Contains more Poly. FatPolyunsaturated fat +348.5%

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Dashi DV% diff.
Vitamin B12 2.46µg 0.3µg 90%
Vitamin K 66.9µg 56%
Sodium 57mg 1067mg 44%
Zinc 4.03mg 0.09mg 36%
Saturated fat 9.72g 3.433g 29%
Iron 3.11mg 1.03mg 26%
Cholesterol 85mg 13mg 24%
Polyunsaturated fat 1g 4.485g 23%
Carbs 0g 64.88g 22%
Calcium 9mg 187mg 18%
Fats 24.6g 13.89g 16%
Copper 0.123mg 0mg 14%
Protein 23.9g 16.7g 14%
Vitamin B2 0.26mg 0.43mg 13%
Vitamin B6 0.25mg 0.1mg 12%
Monounsaturated fat 10.27g 5.365g 12%
Selenium 22.9µg 27.6µg 9%
Magnesium 22mg 56mg 8%
Calories 324kcal 438kcal 6%
Phosphorus 203mg 166mg 5%
Vitamin E 0.72mg 5%
Vitamin B5 0.25mg 5%
Choline 91mg 114.5mg 4%
Folate 8µg 21µg 3%
Vitamin A 0µg 25µg 3%
Vitamin B3 3mg 2.46mg 3%
Vitamin B1 0.09mg 0.1mg 1%
Manganese 0.014mg 1%
Fiber 0g 0.2g 1%
Potassium 331mg 309mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 0g 64.68g N/A
Sugar 0g 14.47g N/A
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Dashi
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Dashi
Minerals Daily Need Coverage Score
54%
Beef tenderloin
53%
Dashi

Comparison summary

Which food is lower in Cholesterol?
Dashi
Dashi is lower in Cholesterol (difference - 72mg)
Which food is lower in Saturated fat?
Dashi
Dashi is lower in Saturated fat (difference - 6.287g)
Which food is lower in glycemic index?
Dashi
Dashi is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Dashi
Dashi is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1010mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.