Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beef tenderloin
  5. Compare
  6. Beef tenderloin vs. Liver

Beef tenderloin vs. Liver — In-Depth Nutrition Comparison

Compare

Significant differences between beef tenderloin and liver

  • The amount of vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, and folate in liver is higher than in beef tenderloin.
  • Liver covers your daily vitamin B12 needs 675% more than beef tenderloin.
  • Liver has 7 times less saturated fat than beef tenderloin. Beef tenderloin has 9.72g of saturated fat, while liver has 1.41g.

Specific 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, variety meats, and by-products, liver, cooked, braised.

Infographic

Beef tenderloin vs Liver 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%
Liver
Liver
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +120.7%
Contains more CalciumCalcium +11.1%
Contains more IronIron +476.2%
Contains more CopperCopper +415.4%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +18.7%
Contains less SodiumSodium -14%
Contains more ManganeseManganese +2042.9%
Contains more SeleniumSelenium +194.8%

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%
Liver
Liver
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +186.7%
Contains more Vitamin B2Vitamin B2 +744.6%
Contains more Vitamin B3Vitamin B3 +181.2%
Contains more Vitamin B5Vitamin B5 +1809.6%
Contains more Vitamin B6Vitamin B6 +128%
Contains more Vitamin B12Vitamin B12 +658.9%
Contains more FolateFolate +1937.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Liver DV% diff.
Vitamin B12 2.46µg 18.67µg 675%
Vitamin A 0µg 5405µg 601%
Iron 3.11mg 17.92mg 185%
Vitamin B2 0.26mg 2.196mg 149%
Vitamin B5 0.25mg 4.774mg 90%
Cholesterol 85mg 355mg 90%
Selenium 22.9µg 67.5µg 81%
Copper 0.123mg 0.634mg 57%
Folate 8µg 163µg 39%
Saturated fat 9.72g 1.41g 38%
Vitamin B3 3mg 8.435mg 34%
Fats 24.6g 4.4g 31%
Vitamin C 0mg 23.6mg 26%
Vitamin B6 0.25mg 0.57mg 25%
Zinc 4.03mg 6.72mg 24%
Monounsaturated fat 10.27g 0.63g 24%
Choline 91mg 17%
Vitamin B1 0.09mg 0.258mg 14%
Manganese 0.014mg 0.3mg 12%
Calories 324kcal 165kcal 8%
Phosphorus 203mg 241mg 5%
Potassium 331mg 150mg 5%
Protein 23.9g 26.02g 4%
Magnesium 22mg 14mg 2%
Carbs 0g 3.76g 1%
Net carbs 0g 3.76g N/A
Calcium 9mg 10mg 0%
Sodium 57mg 49mg 0%
Polyunsaturated fat 1g 1.05g 0%
Tryptophan 0.268mg 0.366mg 0%
Threonine 1.044mg 1.107mg 0%
Isoleucine 1.075mg 1.32mg 0%
Leucine 1.889mg 2.319mg 0%
Lysine 1.989mg 2.007mg 0%
Methionine 0.612mg 0.645mg 0%
Phenylalanine 0.933mg 1.274mg 0%
Valine 1.163mg 1.607mg 0%
Histidine 0.818mg 0.708mg 0%
Omega-3 - DHA 0.03g N/A
Omega-3 - DPA 0.04g 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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more FatsFats +459.1%
Contains more OtherOther +108.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33%
~equal in Protein ~26.02g

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +1530.2%
Contains less Sat. FatSaturated fat -85.5%
~equal in Polyunsaturated fat ~1.05g

People also compare

Beef tenderloin
Beef tenderloin vs Brisket raw
Brisket raw
Beef tenderloin
Beef tenderloin vs Short ribs
Short ribs
Beef tenderloin
Beef tenderloin vs Pastrami
Pastrami
Liver
Liver vs Ham
Ham
Liver
Liver vs Pork Meat
Pork Meat
Liver
Liver vs Pork
Pork

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.