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Beef tenderloin vs. Kielbasa — In-Depth Nutrition Comparison

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Summary of differences between Beef tenderloin and Kielbasa

  • Beef tenderloin has more Iron, and Monounsaturated Fat, however, Kielbasa is higher in Vitamin C, and Polyunsaturated fat.
  • Kielbasa covers your daily need of Sodium 50% more than Beef tenderloin.
  • Beef tenderloin has 3 times more Iron than Kielbasa. While Beef tenderloin has 3.11mg of Iron, Kielbasa has only 1.24mg.
  • Kielbasa has less Saturated Fat.

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 Kielbasa, Polish, turkey and beef, smoked.

Infographic

Beef tenderloin vs Kielbasa 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.
Contains more Iron +150.8%
Contains less Sodium -95.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 47% 0% 0% 0% 157% 0% 0% 0% 0%
Contains more Iron +150.8%
Contains less Sodium -95.3%

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.
:
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 50% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +82.4%
Contains more Fats +39.8%
Contains more Carbs +∞%
Contains more Water +28.2%
Equal in Other - 3.4
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 g
Contains more Protein +82.4%
Contains more Fats +39.8%
Contains more Carbs +∞%
Contains more Water +28.2%
Equal in Other - 3.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +24.2%
Contains less Saturated Fat -35.9%
Contains more Polyunsaturated fat +133%
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
37% 49% 14%
Saturated Fat: 6.23 g
Monounsaturated Fat: 8.27 g
Polyunsaturated fat: 2.33 g
Contains more Monounsaturated Fat +24.2%
Contains less Saturated Fat -35.9%
Contains more Polyunsaturated fat +133%

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 Kielbasa
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Kielbasa Opinion
Net carbs 0g 3.9g Kielbasa
Protein 23.9g 13.1g Beef tenderloin
Fats 24.6g 17.6g Beef tenderloin
Carbs 0g 3.9g Kielbasa
Calories 324kcal 226kcal Beef tenderloin
Calcium 9mg Beef tenderloin
Iron 3.11mg 1.24mg Beef tenderloin
Magnesium 22mg Beef tenderloin
Phosphorus 203mg Beef tenderloin
Potassium 331mg Beef tenderloin
Sodium 57mg 1200mg Beef tenderloin
Zinc 4.03mg Beef tenderloin
Copper 0.123mg Beef tenderloin
Manganese 0.014mg Beef tenderloin
Selenium 22.9µg Beef tenderloin
Vitamin C 0mg 14.8mg Kielbasa
Vitamin B1 0.09mg Beef tenderloin
Vitamin B2 0.26mg Beef tenderloin
Vitamin B3 3mg Beef tenderloin
Vitamin B5 0.25mg Beef tenderloin
Vitamin B6 0.25mg Beef tenderloin
Folate 8µg Beef tenderloin
Vitamin B12 2.46µg Beef tenderloin
Tryptophan 0.268mg Beef tenderloin
Threonine 1.044mg Beef tenderloin
Isoleucine 1.075mg Beef tenderloin
Leucine 1.889mg Beef tenderloin
Lysine 1.989mg Beef tenderloin
Methionine 0.612mg Beef tenderloin
Phenylalanine 0.933mg Beef tenderloin
Valine 1.163mg Beef tenderloin
Histidine 0.818mg Beef tenderloin
Cholesterol 85mg 70mg Kielbasa
Saturated Fat 9.72g 6.23g Kielbasa
Monounsaturated Fat 10.27g 8.27g Beef tenderloin
Polyunsaturated fat 1g 2.33g Kielbasa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Kielbasa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Kielbasa
Minerals Daily Need Coverage Score
54%
Beef tenderloin
20%
Kielbasa

Comparison summary

Which food is lower in Cholesterol?
Kielbasa
Kielbasa is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Kielbasa
Kielbasa is lower in Saturated Fat (difference - 3.49g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1143mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 28)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1.5)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food is richer in vitamins?
Beef tenderloin
Beef tenderloin is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.