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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" chart 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 3% 117% 16% 87% 30% 8% 110% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 47% 0% 0% 0% 157% 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" chart 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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 9mg mg Beef tenderloin
Iron 3.11mg 1.24mg Beef tenderloin
Magnesium 22mg mg Beef tenderloin
Phosphorus 203mg mg Beef tenderloin
Potassium 331mg mg Beef tenderloin
Sodium 57mg 1200mg Beef tenderloin
Zinc 4.03mg mg Beef tenderloin
Copper 0.123mg mg Beef tenderloin
Vitamin A 0IU 0IU
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 14.8mg Kielbasa
Vitamin B1 0.09mg mg Beef tenderloin
Vitamin B2 0.26mg mg Beef tenderloin
Vitamin B3 3mg mg Beef tenderloin
Vitamin B5 0.25mg mg Beef tenderloin
Vitamin B6 0.25mg mg Beef tenderloin
Folate 8µg µg Beef tenderloin
Vitamin B12 2.46µg µg Beef tenderloin
Vitamin K µg µg
Tryptophan 0.268mg mg Beef tenderloin
Threonine 1.044mg mg Beef tenderloin
Isoleucine 1.075mg mg Beef tenderloin
Leucine 1.889mg mg Beef tenderloin
Lysine 1.989mg mg Beef tenderloin
Methionine 0.612mg mg Beef tenderloin
Phenylalanine 0.933mg mg Beef tenderloin
Valine 1.163mg mg Beef tenderloin
Histidine 0.818mg mg Beef tenderloin
Cholesterol 85mg 70mg Kielbasa
Trans Fat g g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Beef tenderloin
4
Kielbasa
Mineral Summary Score
51
Beef tenderloin
25
Kielbasa

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Beef tenderloin
79%
Kielbasa
Carbohydrates
0%
Beef tenderloin
4%
Kielbasa
Fats
114%
Beef tenderloin
81%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.