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Beef tenderloin vs. Marinara sauce — In-Depth Nutrition Comparison

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A recap on differences between beef tenderloin and marinara sauce

  • Beef tenderloin is higher in vitamin B12, selenium, zinc, iron, phosphorus, vitamin B2, and choline, yet marinara sauce is higher in vitamin A.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than marinara sauce.
  • Beef tenderloin contains 57 times more saturated fat than marinara sauce. While beef tenderloin contains 9.72g of saturated fat, marinara sauce contains only 0.17g.

Food varieties used in this article are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Beef tenderloin vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +298.7%
Contains more CopperCopper +51.9%
Contains more ZincZinc +1915%
Contains more PhosphorusPhosphorus +497.1%
Contains more SeleniumSelenium +1981.8%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -47.4%
Contains more ManganeseManganese +878.6%
~equal in Potassium ~319mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +326.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +44.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +564.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more FolateFolate +62.5%
~equal in Vitamin D ~0µg

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1595%
Contains more FatsFats +1562.2%
Contains more OtherOther +88.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +80.7%

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% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +2624.1%
Contains more Poly. FatPolyunsaturated fat +96.9%
Contains less Sat. FatSaturated fat -98.3%

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Marinara sauce DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 1.41g 45%
Saturated fat 9.72g 0.17g 43%
Selenium 22.9µg 1.1µg 40%
Fats 24.6g 1.48g 36%
Zinc 4.03mg 0.2mg 35%
Iron 3.11mg 0.78mg 29%
Cholesterol 85mg 2mg 28%
Monounsaturated fat 10.27g 0.377g 25%
Phosphorus 203mg 34mg 24%
Vitamin E 2.4mg 16%
Vitamin B2 0.26mg 0.061mg 15%
Calories 324kcal 51kcal 14%
Choline 91mg 13.7mg 14%
Vitamin K 13.9µg 12%
Fiber 0g 1.8g 7%
Vitamin B3 3mg 3.917mg 6%
Vitamin B6 0.25mg 0.173mg 6%
Vitamin B1 0.09mg 0.024mg 6%
Manganese 0.014mg 0.137mg 5%
Copper 0.123mg 0.081mg 5%
Vitamin B5 0.25mg 5%
Vitamin A 0µg 33µg 4%
Polyunsaturated fat 1g 0.508g 3%
Carbs 0g 8.06g 3%
Vitamin C 0mg 2mg 2%
Calcium 9mg 27mg 2%
Sodium 57mg 30mg 1%
Magnesium 22mg 18mg 1%
Folate 8µg 13µg 1%
Net carbs 0g 6.26g N/A
Potassium 331mg 319mg 0%
Sugar 0g 5.5g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Marinara sauce
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
19%
Marinara sauce
Minerals Daily Need Coverage Score
54%
Beef tenderloin
15%
Marinara sauce

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 83mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 9.55g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 5.5g)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.