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Beef tenderloin vs. Ground chicken — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and ground chicken

  • Beef tenderloin has more vitamin B12, iron, zinc, and selenium; however, ground chicken has more vitamin B3, vitamin B6, vitamin B5, and potassium.
  • Beef tenderloin's daily need coverage for vitamin B12 is 81% more.
  • Beef tenderloin has 3 times more iron than ground chicken. Beef tenderloin has 3.11mg of iron, while ground chicken has 0.93mg.
  • Ground chicken is lower in saturated fat.

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 Chicken, ground, crumbles, cooked, pan-browned.

Infographic

Beef tenderloin vs Ground chicken infographic
Infographic link

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 20% 2.4% 60% 35% 21% 52% 100% 9.8% 2.1% 78%
Contains more CalciumCalcium +12.5%
Contains more IronIron +234.4%
Contains more CopperCopper +98.4%
Contains more ZincZinc +109.9%
Contains less SodiumSodium -24%
Contains more SeleniumSelenium +60.1%
Contains more MagnesiumMagnesium +27.3%
Contains more PotassiumPotassium +104.5%
Contains more PhosphorusPhosphorus +15.3%
Contains more ManganeseManganese +14.3%

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 0% 0% 7.8% 0% 30% 70% 133% 80% 124% 64% 5.3% 1.5% 32%
Contains more Vitamin B12Vitamin B12 +382.4%
Contains more FolateFolate +300%
Contains more CholineCholine +54.2%
Contains more Vitamin B1Vitamin B1 +34.4%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin B3Vitamin B3 +136.9%
Contains more Vitamin B5Vitamin B5 +430.8%
Contains more Vitamin B6Vitamin B6 +115.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~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
23% 11% 65%
Protein: 23.28 g
Fats: 10.92 g
Carbs: 0 g
Water: 64.92 g
Other: 0.88 g
Contains more FatsFats +125.3%
Contains more OtherOther +255.7%
Contains more WaterWater +34.2%
~equal in Protein ~23.28g
~equal in Carbs ~0g

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
31% 48% 21%
Saturated fat: Sat. Fat 3.11 g
Monounsaturated fat: Mono. Fat 4.879 g
Polyunsaturated fat: Poly. Fat 2.08 g
Contains more Mono. FatMonounsaturated fat +110.5%
Contains less Sat. FatSaturated fat -68%
Contains more Poly. FatPolyunsaturated fat +108%

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Ground chicken DV% diff.
Vitamin B12 2.46µg 0.51µg 81%
Saturated fat 9.72g 3.11g 30%
Iron 3.11mg 0.93mg 27%
Vitamin B3 3mg 7.107mg 26%
Vitamin B6 0.25mg 0.538mg 22%
Vitamin B5 0.25mg 1.327mg 22%
Fats 24.6g 10.92g 21%
Zinc 4.03mg 1.92mg 19%
Selenium 22.9µg 14.3µg 16%
Monounsaturated fat 10.27g 4.879g 13%
Potassium 331mg 677mg 10%
Calories 324kcal 189kcal 7%
Copper 0.123mg 0.062mg 7%
Polyunsaturated fat 1g 2.08g 7%
Cholesterol 85mg 107mg 7%
Choline 91mg 59mg 6%
Phosphorus 203mg 234mg 4%
Vitamin E 0.39mg 3%
Vitamin B1 0.09mg 0.121mg 3%
Vitamin B2 0.26mg 0.302mg 3%
Folate 8µg 2µg 2%
Vitamin K 2.1µg 2%
Protein 23.9g 23.28g 1%
Sodium 57mg 75mg 1%
Magnesium 22mg 28mg 1%
Calcium 9mg 8mg 0%
Manganese 0.014mg 0.016mg 0%
Trans fat 0.087g N/A
Tryptophan 0.268mg 0.196mg 0%
Threonine 1.044mg 0.97mg 0%
Isoleucine 1.075mg 1.06mg 0%
Leucine 1.889mg 1.816mg 0%
Lysine 1.989mg 2.014mg 0%
Methionine 0.612mg 0.596mg 0%
Phenylalanine 0.933mg 0.912mg 0%
Valine 1.163mg 1.102mg 0%
Histidine 0.818mg 0.706mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.031g N/A
Omega-3 - ALA 0.081g N/A
Omega-3 - DPA 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A
Omega-6 - Linoleic acid 1.787g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Ground chicken
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
42%
Ground chicken
Minerals Daily Need Coverage Score
54%
Beef tenderloin
38%
Ground chicken

Comparison summary

Which food is lower in Saturated fat?
Ground chicken
Ground chicken is lower in Saturated fat (difference - 6.61g)
Which food is richer in vitamins?
Ground chicken
Ground chicken is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 22mg)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 18mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Ground chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171117/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.