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Beef tenderloin vs. Gratin — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and gratin

  • Gratin has less vitamin B12, selenium, iron, zinc, phosphorus, vitamin B3, and vitamin B2.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Beef tenderloin has 8 times more selenium than gratin. Beef tenderloin has 22.9µg of selenium, while gratin has 2.7µg.
  • Gratin is lower in cholesterol.

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 Potatoes, au gratin, home-prepared from recipe using butter.

Infographic

Beef tenderloin vs Gratin 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%
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains more IronIron +385.9%
Contains more ZincZinc +484.1%
Contains more PhosphorusPhosphorus +79.6%
Contains less SodiumSodium -86.8%
Contains more SeleniumSelenium +748.1%
Contains more CalciumCalcium +1222.2%
Contains more PotassiumPotassium +19.6%
Contains more CopperCopper +30.1%
Contains more ManganeseManganese +1050%
~equal in Magnesium ~20mg

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%
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B3Vitamin B3 +202.1%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +54.8%
Contains more FolateFolate +37.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

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
Gratin
2
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more ProteinProtein +372.3%
Contains more FatsFats +224.1%
Contains more OtherOther +50.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53%

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
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains more Mono. FatMonounsaturated fat +377.9%
Contains more Poly. FatPolyunsaturated fat +262.3%
Contains less Sat. FatSaturated fat -51.3%

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Gratin DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 5.06g 38%
Selenium 22.9µg 2.7µg 37%
Iron 3.11mg 0.64mg 31%
Zinc 4.03mg 0.69mg 30%
Fats 24.6g 7.59g 26%
Saturated fat 9.72g 4.733g 23%
Cholesterol 85mg 23mg 21%
Monounsaturated fat 10.27g 2.149g 20%
Choline 91mg 17%
Sodium 57mg 433mg 16%
Vitamin B3 3mg 0.993mg 13%
Phosphorus 203mg 113mg 13%
Vitamin C 0mg 9.9mg 11%
Vitamin B2 0.26mg 0.116mg 11%
Calcium 9mg 119mg 11%
Calories 324kcal 132kcal 10%
Vitamin A 0µg 64µg 7%
Fiber 0g 1.8g 7%
Manganese 0.014mg 0.161mg 6%
Vitamin B6 0.25mg 0.174mg 6%
Polyunsaturated fat 1g 0.276g 5%
Carbs 0g 11.27g 4%
Copper 0.123mg 0.16mg 4%
Vitamin B5 0.25mg 0.387mg 3%
Vitamin B1 0.09mg 0.064mg 2%
Potassium 331mg 396mg 2%
Folate 8µg 11µg 1%
Net carbs 0g 9.47g N/A
Magnesium 22mg 20mg 0%
Tryptophan 0.268mg 0.07mg 0%
Threonine 1.044mg 0.192mg 0%
Isoleucine 1.075mg 0.284mg 0%
Leucine 1.889mg 0.443mg 0%
Lysine 1.989mg 0.381mg 0%
Methionine 0.612mg 0.117mg 0%
Phenylalanine 0.933mg 0.254mg 0%
Valine 1.163mg 0.325mg 0%
Histidine 0.818mg 0.151mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Gratin
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
14%
Gratin
Minerals Daily Need Coverage Score
54%
Beef tenderloin
32%
Gratin

Comparison summary

Which food is lower in Cholesterol?
Gratin
Gratin is lower in Cholesterol (difference - 62mg)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Gratin
Gratin is lower in Saturated fat (difference - 4.987g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 376mg)
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.
Which food is richer in vitamins?
?
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.