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  6. Beef tenderloin vs. Hash browns

Beef tenderloin vs. Hash browns — In-Depth Nutrition Comparison

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A recap on differences between beef tenderloin and hash browns

  • Beef tenderloin is higher than hash browns in vitamin B12, selenium, zinc, iron, vitamin B2, phosphorus, and choline.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than hash browns.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Beef tenderloin vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more IronIron +418.3%
Contains more CopperCopper +23%
Contains more ZincZinc +1019.4%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -89.9%
Contains more SeleniumSelenium +5625%
Contains more CalciumCalcium +111.1%
Contains more ManganeseManganese +1028.6%
~equal in Magnesium ~21mg
~equal in Potassium ~355mg

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin B2Vitamin B2 +584.2%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin B6Vitamin B6 +34.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +411.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +52.2%
Contains more Vitamin B5Vitamin B5 +52%
Contains more FolateFolate +50%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Hash browns DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 2.58g 43%
Selenium 22.9µg 0.4µg 41%
Zinc 4.03mg 0.36mg 33%
Saturated fat 9.72g 2.54g 33%
Polyunsaturated fat 1g 5.665g 31%
Iron 3.11mg 0.6mg 31%
Cholesterol 85mg 0mg 28%
Sodium 57mg 566mg 22%
Vitamin B2 0.26mg 0.038mg 17%
Vitamin E 2.62mg 17%
Phosphorus 203mg 98mg 15%
Choline 91mg 17.8mg 13%
Fats 24.6g 17.04g 12%
Fiber 0g 2.7g 11%
Starch 25.74g 11%
Carbs 0g 28.88g 10%
Vitamin K 9.9µg 8%
Vitamin B3 3mg 1.838mg 7%
Monounsaturated fat 10.27g 7.827g 6%
Manganese 0.014mg 0.158mg 6%
Vitamin C 0mg 5.4mg 6%
Vitamin B6 0.25mg 0.186mg 5%
Vitamin B1 0.09mg 0.137mg 4%
Calories 324kcal 272kcal 3%
Vitamin B5 0.25mg 0.38mg 3%
Copper 0.123mg 0.1mg 3%
Folate 8µg 12µg 1%
Potassium 331mg 355mg 1%
Calcium 9mg 19mg 1%
Net carbs 0g 26.18g N/A
Magnesium 22mg 21mg 0%
Sugar 0g 0.56g N/A
Trans fat 0.056g 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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +826.4%
Contains more FatsFats +44.4%
Contains more OtherOther +40.4%
Contains more CarbsCarbs +∞%
~equal in Water ~49.27g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains more Mono. FatMonounsaturated fat +31.2%
Contains less Sat. FatSaturated fat -73.9%
Contains more Poly. FatPolyunsaturated fat +466.5%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.