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  6. Beef tenderloin vs. Pancake

Beef tenderloin vs. Pancake — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and pancake

  • Beef tenderloin has more vitamin B12, zinc, iron, vitamin B6, selenium, and vitamin B3; however, pancake has more calcium and vitamin B1.
  • Beef tenderloin's daily need coverage for vitamin B12 is 93% more.
  • Beef tenderloin has 7 times more zinc than pancake. Beef tenderloin has 4.03mg of zinc, while pancake has 0.56mg.
  • Pancake is lower in saturated fat.
  • Pancake has a higher glycemic index than beef tenderloin.

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 Pancakes, plain, prepared from recipe.

Infographic

Beef tenderloin vs Pancake infographic
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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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +150.8%
Contains more IronIron +72.8%
Contains more CopperCopper +151%
Contains more ZincZinc +619.6%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -87%
Contains more SeleniumSelenium +53.7%
Contains more CalciumCalcium +2333.3%
Contains more ManganeseManganese +1328.6%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B6Vitamin B6 +443.5%
Contains more Vitamin B12Vitamin B12 +1018.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +123.3%
Contains more Vitamin B5Vitamin B5 +62%
Contains more FolateFolate +375%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.281mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pancake DV% diff.
Vitamin B12 2.46µg 0.22µg 93%
Saturated fat 9.72g 2.122g 35%
Protein 23.9g 6.4g 35%
Zinc 4.03mg 0.56mg 32%
Fats 24.6g 9.7g 23%
Polyunsaturated fat 1g 4.447g 23%
Calcium 9mg 219mg 21%
Monounsaturated fat 10.27g 2.474g 19%
Choline 91mg 17%
Sodium 57mg 439mg 17%
Iron 3.11mg 1.8mg 16%
Vitamin B6 0.25mg 0.046mg 16%
Selenium 22.9µg 14.9µg 15%
Cholesterol 85mg 59mg 9%
Carbs 0g 28.3g 9%
Vitamin B3 3mg 1.567mg 9%
Vitamin B1 0.09mg 0.201mg 9%
Folate 8µg 38µg 8%
Manganese 0.014mg 0.2mg 8%
Copper 0.123mg 0.049mg 8%
Vitamin A 0µg 54µg 6%
Phosphorus 203mg 159mg 6%
Potassium 331mg 132mg 6%
Calories 324kcal 227kcal 5%
Vitamin B5 0.25mg 0.405mg 3%
Vitamin B2 0.26mg 0.281mg 2%
Magnesium 22mg 16mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 28.3g N/A
Tryptophan 0.268mg 0.08mg 0%
Threonine 1.044mg 0.237mg 0%
Isoleucine 1.075mg 0.297mg 0%
Leucine 1.889mg 0.513mg 0%
Lysine 1.989mg 0.321mg 0%
Methionine 0.612mg 0.147mg 0%
Phenylalanine 0.933mg 0.319mg 0%
Valine 1.163mg 0.335mg 0%
Histidine 0.818mg 0.152mg 0%
Omega-3 - DHA 0.005g 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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +273.4%
Contains more FatsFats +153.6%
Contains more OtherOther +15.9%
Contains more CarbsCarbs +∞%
~equal in Water ~52.9g

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains more Mono. FatMonounsaturated fat +315.1%
Contains less Sat. FatSaturated fat -78.2%
Contains more Poly. FatPolyunsaturated fat +344.7%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.