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Beef tenderloin vs. Penne — In-Depth Nutrition Comparison

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A recap on differences between beef tenderloin and penne

  • Beef tenderloin is higher in iron, zinc, phosphorus, and potassium, yet penne is higher in fiber and calcium.
  • Beef tenderloin covers your daily saturated fat needs 37% more than penne.
  • Beef tenderloin contains 7 times more cholesterol than penne. While beef tenderloin contains 85mg of cholesterol, penne contains only 12mg.
  • 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 KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Beef tenderloin vs Penne 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%
Penne
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more PotassiumPotassium +171.3%
Contains more IronIron +288.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +266.4%
Contains more PhosphorusPhosphorus +72%
Contains less SodiumSodium -77%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +888.9%

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%
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

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
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more ProteinProtein +319.3%
Contains more FatsFats +515%
Contains more OtherOther +184.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +49.7%

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
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains more Mono. FatMonounsaturated fat +927%
Contains more Poly. FatPolyunsaturated fat +150%
Contains less Sat. FatSaturated fat -76.3%

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Penne DV% diff.
Vitamin B12 2.46µg 103%
Selenium 22.9µg 42%
Protein 23.9g 5.7g 36%
Saturated fat 9.72g 2.3g 34%
Fats 24.6g 4g 32%
Iron 3.11mg 0.8mg 29%
Zinc 4.03mg 1.1mg 27%
Cholesterol 85mg 12mg 24%
Monounsaturated fat 10.27g 1g 23%
Vitamin B2 0.26mg 20%
Vitamin B6 0.25mg 19%
Vitamin B3 3mg 19%
Choline 91mg 17%
Copper 0.123mg 14%
Phosphorus 203mg 118mg 12%
Fiber 0g 2.7g 11%
Calories 324kcal 126kcal 10%
Calcium 9mg 89mg 8%
Sodium 57mg 248mg 8%
Vitamin B1 0.09mg 8%
Carbs 0g 16.8g 6%
Potassium 331mg 122mg 6%
Vitamin B5 0.25mg 5%
Polyunsaturated fat 1g 0.4g 4%
Folate 8µg 2%
Magnesium 22mg 30mg 2%
Manganese 0.014mg 1%
Net carbs 0g 14.1g N/A
Sugar 0g 1.9g N/A
Trans fat 0.2g 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 Penne
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
0%
Penne
Minerals Daily Need Coverage Score
54%
Beef tenderloin
20%
Penne

Comparison summary

Which food is lower in Cholesterol?
Penne
Penne is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated fat?
Penne
Penne is lower in Saturated fat (difference - 7.42g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 191mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 43)
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 is cheaper?
?
The foods are relatively equal in price ($)

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

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.