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Beef tenderloin vs. French fries — In-Depth Nutrition Comparison

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What are the differences between beef tenderloin and french fries?

  • Beef tenderloin is higher in vitamin B12, selenium, zinc, iron, vitamin B2, and phosphorus; however, french fries are richer in fiber and manganese.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Beef tenderloin has a lower glycemic index (0) than french fries (70).

We used Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fast foods, potato, french fried in vegetable oil types in this article.

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Beef tenderloin vs French fries 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more IronIron +284%
Contains more ZincZinc +706%
Contains more PhosphorusPhosphorus +62.4%
Contains less SodiumSodium -72.9%
Contains more SeleniumSelenium +2444.4%
Contains more MagnesiumMagnesium +59.1%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +74.9%
Contains more ManganeseManganese +1664.3%
~equal in Copper ~0.124mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B2Vitamin B2 +566.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +147.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +88.9%
Contains more Vitamin B5Vitamin B5 +132%
Contains more Vitamin B6Vitamin B6 +48.8%
Contains more FolateFolate +275%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.004mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin French fries DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 3.43g 41%
Selenium 22.9µg 0.9µg 40%
Saturated fat 9.72g 2.336g 34%
Zinc 4.03mg 0.5mg 32%
Polyunsaturated fat 1g 5.398g 29%
Iron 3.11mg 0.81mg 29%
Cholesterol 85mg 0mg 28%
Vitamin B2 0.26mg 0.039mg 17%
Fats 24.6g 14.73g 15%
Fiber 0g 3.8g 15%
Carbs 0g 41.44g 14%
Vitamin E 1.67mg 11%
Monounsaturated fat 10.27g 5.969g 11%
Phosphorus 203mg 125mg 11%
Manganese 0.014mg 0.247mg 10%
Choline 91mg 36.8mg 10%
Vitamin K 11.2µg 9%
Vitamin B6 0.25mg 0.372mg 9%
Sodium 57mg 210mg 7%
Potassium 331mg 579mg 7%
Vitamin B1 0.09mg 0.17mg 7%
Vitamin B5 0.25mg 0.58mg 7%
Folate 8µg 30µg 6%
Vitamin C 0mg 4.7mg 5%
Magnesium 22mg 35mg 3%
Calories 324kcal 312kcal 1%
Calcium 9mg 18mg 1%
Net carbs 0g 37.64g N/A
Sugar 0g 0.3g N/A
Copper 0.123mg 0.124mg 0%
Vitamin B3 3mg 3.004mg 0%
Trans fat 0.06g 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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +596.8%
Contains more FatsFats +67%
Contains more WaterWater +25.5%
Contains more OtherOther +69.2%
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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Mono. FatMonounsaturated fat +72.1%
Contains less Sat. FatSaturated fat -76%
Contains more Poly. FatPolyunsaturated fat +439.8%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.