Beef tenderloin vs. Egg white — In-Depth Nutrition Comparison
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Summary of differences between beef tenderloin and egg whites
- Beef tenderloin has more vitamin B12, iron, zinc, phosphorus, vitamin B6, vitamin B3, and choline; however, egg whites are higher in vitamin B2.
- Beef tenderloin covers your daily need for vitamin B12, 99% more than egg whites.
These are the specific foods used in this comparison Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Egg, white, raw, fresh.
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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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +103.1% |
| Contains more IronIron | +3787.5% |
| Contains more CopperCopper | +434.8% |
| Contains more ZincZinc | +13333.3% |
| Contains more PhosphorusPhosphorus | +1253.3% |
| Contains less SodiumSodium | -65.7% |
| Contains more ManganeseManganese | +27.3% |
| Contains more SeleniumSelenium | +14.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +2150% |
| Contains more Vitamin B3Vitamin B3 | +2757.1% |
| Contains more Vitamin B5Vitamin B5 | +31.6% |
| Contains more Vitamin B6Vitamin B6 | +4900% |
| Contains more Vitamin B12Vitamin B12 | +2633.3% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +8172.7% |
| Contains more Vitamin B2Vitamin B2 | +68.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.46µg | 0.09µg | 99% |
| Saturated fat | 9.72g | 0g | 44% |
| Fats | 24.6g | 0.17g | 38% |
| Iron | 3.11mg | 0.08mg | 38% |
| Zinc | 4.03mg | 0.03mg | 36% |
| Cholesterol | 85mg | 0mg | 28% |
| Phosphorus | 203mg | 15mg | 27% |
| Monounsaturated fat | 10.27g | 0g | 26% |
| Protein | 23.9g | 10.9g | 26% |
| Vitamin B6 | 0.25mg | 0.005mg | 19% |
| Vitamin B3 | 3mg | 0.105mg | 18% |
| Choline | 91mg | 1.1mg | 16% |
| Vitamin B2 | 0.26mg | 0.439mg | 14% |
| Calories | 324kcal | 52kcal | 14% |
| Copper | 0.123mg | 0.023mg | 11% |
| Vitamin B1 | 0.09mg | 0.004mg | 7% |
| Polyunsaturated fat | 1g | 0g | 7% |
| Sodium | 57mg | 166mg | 5% |
| Selenium | 22.9µg | 20µg | 5% |
| Potassium | 331mg | 163mg | 5% |
| Magnesium | 22mg | 11mg | 3% |
| Vitamin B5 | 0.25mg | 0.19mg | 1% |
| Folate | 8µg | 4µg | 1% |
| Carbs | 0g | 0.73g | 0% |
| Net carbs | 0g | 0.73g | N/A |
| Calcium | 9mg | 7mg | 0% |
| Sugar | 0g | 0.71g | N/A |
| Manganese | 0.014mg | 0.011mg | 0% |
| Tryptophan | 0.268mg | 0.125mg | 0% |
| Threonine | 1.044mg | 0.449mg | 0% |
| Isoleucine | 1.075mg | 0.661mg | 0% |
| Leucine | 1.889mg | 1.016mg | 0% |
| Lysine | 1.989mg | 0.806mg | 0% |
| Methionine | 0.612mg | 0.399mg | 0% |
| Phenylalanine | 0.933mg | 0.686mg | 0% |
| Valine | 1.163mg | 0.809mg | 0% |
| Histidine | 0.818mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
10.9 g
Fats:
0.17 g
Carbs:
0.73 g
Water:
87.57 g
Other:
0.63 g
| Contains more ProteinProtein | +119.3% |
| Contains more FatsFats | +14370.6% |
| Contains more OtherOther | +396.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +81% |
