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Beef tenderloin vs. Egg — In-Depth Nutrition Comparison

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How are beef tenderloin and eggs different?

  • Beef tenderloin has more vitamin B12, zinc, iron, and vitamin B3; however, eggs are richer in copper, choline, vitamin B5, and vitamin B2.
  • Eggs cover your daily need for copper, 209% more than beef tenderloin.
  • Beef tenderloin has 47 times more vitamin B3 than eggs. Beef tenderloin has 3mg of vitamin B3, while eggs have 0.064mg.
  • Eggs contain less saturated fat.

Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Egg, whole, cooked, hard-boiled types were used in this article.

Infographic

Beef tenderloin vs Egg 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%
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +162.7%
Contains more IronIron +161.3%
Contains more ZincZinc +283.8%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -54%
Contains more CalciumCalcium +455.6%
Contains more CopperCopper +1526%
Contains more ManganeseManganese +85.7%
Contains more SeleniumSelenium +34.5%

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%
Egg
Egg
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +4587.5%
Contains more Vitamin B6Vitamin B6 +106.6%
Contains more Vitamin B12Vitamin B12 +121.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +97.3%
Contains more Vitamin B5Vitamin B5 +459.2%
Contains more FolateFolate +450%
Contains more CholineCholine +222.9%
~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
Egg
Egg
2
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +90%
Contains more FatsFats +131.9%
Contains more OtherOther +192.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.3%

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
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +151.9%
Contains less Sat. FatSaturated fat -66.4%
Contains more Poly. FatPolyunsaturated fat +41.4%

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Egg DV% diff.
Copper 0.123mg 2mg 209%
Cholesterol 85mg 373mg 96%
Vitamin B12 2.46µg 1.11µg 56%
Choline 91mg 293.8mg 37%
Saturated fat 9.72g 3.267g 29%
Zinc 4.03mg 1.05mg 27%
Iron 3.11mg 1.19mg 24%
Protein 23.9g 12.58g 23%
Vitamin B5 0.25mg 1.398mg 23%
Fats 24.6g 10.61g 22%
Vitamin B2 0.26mg 0.513mg 19%
Vitamin B3 3mg 0.064mg 18%
Vitamin A 0µg 149µg 17%
Monounsaturated fat 10.27g 4.077g 15%
Selenium 22.9µg 30.8µg 14%
Vitamin D 87IU 11%
Vitamin D 2.2µg 11%
Vitamin B6 0.25mg 0.121mg 10%
Folate 8µg 44µg 9%
Calories 324kcal 155kcal 8%
Vitamin E 1.03mg 7%
Potassium 331mg 126mg 6%
Calcium 9mg 50mg 4%
Phosphorus 203mg 172mg 4%
Polyunsaturated fat 1g 1.414g 3%
Sodium 57mg 124mg 3%
Magnesium 22mg 10mg 3%
Vitamin B1 0.09mg 0.066mg 2%
Manganese 0.014mg 0.026mg 1%
Carbs 0g 1.12g 0%
Net carbs 0g 1.12g N/A
Sugar 0g 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.268mg 0.153mg 0%
Threonine 1.044mg 0.604mg 0%
Isoleucine 1.075mg 0.686mg 0%
Leucine 1.889mg 1.075mg 0%
Lysine 1.989mg 0.904mg 0%
Methionine 0.612mg 0.392mg 0%
Phenylalanine 0.933mg 0.668mg 0%
Valine 1.163mg 0.767mg 0%
Histidine 0.818mg 0.298mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Egg
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
53%
Egg
Minerals Daily Need Coverage Score
54%
Beef tenderloin
103%
Egg

Comparison summary

Which food is lower in Saturated fat?
Egg
Egg is lower in Saturated fat (difference - 6.453g)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 288mg)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 67mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1)
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.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.