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Beef tenderloin vs. Pork — In-Depth Nutrition Comparison

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Differences between beef tenderloin and pork

  • Beef tenderloin has more vitamin B12, iron, and zinc, while pork has more vitamin B1, selenium, vitamin B6, vitamin B3, vitamin B5, and phosphorus.
  • Beef tenderloin's daily need coverage for vitamin B12 is 73% higher.
  • Pork contains 4 times less iron than beef tenderloin. Beef tenderloin contains 3.11mg of iron, while pork contains 0.87mg.
  • The amount of saturated fat in pork is lower.

The food types used in this comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Beef tenderloin vs Pork 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%
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more IronIron +257.5%
Contains more CopperCopper +68.5%
Contains more ZincZinc +68.6%
Contains more ManganeseManganese +55.6%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +111.1%
Contains more PotassiumPotassium +27.8%
Contains more PhosphorusPhosphorus +21.2%
Contains more SeleniumSelenium +97.8%
~equal in Sodium ~62mg

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%
Pork
9
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin B12Vitamin B12 +251.4%
Contains more FolateFolate +60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +874.4%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B3Vitamin B3 +67.9%
Contains more Vitamin B5Vitamin B5 +179.2%
Contains more Vitamin B6Vitamin B6 +85.6%
~equal in Vitamin K ~0µg
~equal in Choline ~93.9mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pork DV% diff.
Vitamin B12 2.46µg 0.7µg 73%
Vitamin B1 0.09mg 0.877mg 66%
Selenium 22.9µg 45.3µg 41%
Iron 3.11mg 0.87mg 28%
Saturated fat 9.72g 5.23g 20%
Fats 24.6g 13.92g 16%
Vitamin B6 0.25mg 0.464mg 16%
Zinc 4.03mg 2.39mg 15%
Vitamin B3 3mg 5.037mg 13%
Monounsaturated fat 10.27g 6.19g 10%
Vitamin B5 0.25mg 0.698mg 9%
Vitamin D 53IU 7%
Protein 23.9g 27.32g 7%
Vitamin D 1.3µg 7%
Copper 0.123mg 0.073mg 6%
Phosphorus 203mg 246mg 6%
Vitamin B2 0.26mg 0.321mg 5%
Calories 324kcal 242kcal 4%
Potassium 331mg 423mg 3%
Cholesterol 85mg 80mg 2%
Vitamin E 0.29mg 2%
Vitamin C 0mg 0.6mg 1%
Polyunsaturated fat 1g 1.2g 1%
Calcium 9mg 19mg 1%
Magnesium 22mg 28mg 1%
Folate 8µg 5µg 1%
Choline 91mg 93.9mg 1%
Sodium 57mg 62mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.014mg 0.009mg 0%
Tryptophan 0.268mg 0.338mg 0%
Threonine 1.044mg 1.234mg 0%
Isoleucine 1.075mg 1.26mg 0%
Leucine 1.889mg 2.177mg 0%
Lysine 1.989mg 2.446mg 0%
Methionine 0.612mg 0.712mg 0%
Phenylalanine 0.933mg 1.086mg 0%
Valine 1.163mg 1.473mg 0%
Histidine 0.818mg 1.067mg 0%

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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +76.7%
Contains more OtherOther +251.7%
Contains more ProteinProtein +14.3%
Contains more WaterWater +19.6%
~equal in Carbs ~0g

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
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains more Mono. FatMonounsaturated fat +65.9%
Contains less Sat. FatSaturated fat -46.2%
Contains more Poly. FatPolyunsaturated fat +20%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.