Beef tenderloin vs. Pork loin — In-Depth Nutrition Comparison
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How are beef tenderloin and pork loin different?
- Beef tenderloin is higher in vitamin B12, iron, zinc, and copper; however, pork loin is richer in vitamin B1, selenium, vitamin B6, vitamin B3, and vitamin B5.
- Daily need coverage for vitamin B12 for beef tenderloin is 80% higher.
- Beef tenderloin contains 4 times more iron than pork loin. While beef tenderloin contains 3.11mg of iron, pork loin contains only 0.79mg.
- Pork loin has less saturated fat.
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, raw are the varieties used in this article.
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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.
| Contains more IronIron | +293.7% |
| Contains more CopperCopper | +119.6% |
| Contains more ZincZinc | +131.6% |
| Contains more ManganeseManganese | +27.3% |
| Contains more CalciumCalcium | +100% |
| Contains less SodiumSodium | -12.3% |
| Contains more SeleniumSelenium | +45% |
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.
| Contains more Vitamin B12Vitamin B12 | +364.2% |
| Contains more FolateFolate | +700% |
| Contains more CholineCholine | +30.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +901.1% |
| Contains more Vitamin B3Vitamin B3 | +52.7% |
| Contains more Vitamin B5Vitamin B5 | +189.2% |
| Contains more Vitamin B6Vitamin B6 | +88.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.46µg | 0.53µg | 80% |
| Vitamin B1 | 0.09mg | 0.901mg | 68% |
| Iron | 3.11mg | 0.79mg | 29% |
| Saturated fat | 9.72g | 4.36g | 24% |
| Zinc | 4.03mg | 1.74mg | 21% |
| Selenium | 22.9µg | 33.2µg | 19% |
| Fats | 24.6g | 12.58g | 18% |
| Vitamin B6 | 0.25mg | 0.472mg | 17% |
| Monounsaturated fat | 10.27g | 5.61g | 12% |
| Vitamin B3 | 3mg | 4.58mg | 10% |
| Vitamin B5 | 0.25mg | 0.723mg | 9% |
| Protein | 23.9g | 19.74g | 8% |
| Cholesterol | 85mg | 63mg | 7% |
| Copper | 0.123mg | 0.056mg | 7% |
| Calories | 324kcal | 198kcal | 6% |
| Choline | 91mg | 69.7mg | 4% |
| Vitamin D | 21IU | 3% | |
| Vitamin D | 0.5µg | 3% | |
| Polyunsaturated fat | 1g | 1.34g | 2% |
| Folate | 8µg | 1µg | 2% |
| Calcium | 9mg | 18mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Vitamin E | 0.21mg | 1% | |
| Potassium | 331mg | 356mg | 1% |
| Phosphorus | 203mg | 197mg | 1% |
| Vitamin B2 | 0.26mg | 0.248mg | 1% |
| Magnesium | 22mg | 21mg | 0% |
| Sodium | 57mg | 50mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Manganese | 0.014mg | 0.011mg | 0% |
| Tryptophan | 0.268mg | 0.244mg | 0% |
| Threonine | 1.044mg | 0.891mg | 0% |
| Isoleucine | 1.075mg | 0.91mg | 0% |
| Leucine | 1.889mg | 1.572mg | 0% |
| Lysine | 1.989mg | 1.766mg | 0% |
| Methionine | 0.612mg | 0.514mg | 0% |
| Phenylalanine | 0.933mg | 0.785mg | 0% |
| Valine | 1.163mg | 1.064mg | 0% |
| Histidine | 0.818mg | 0.77mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
19.74 g
Fats:
12.58 g
Carbs:
0 g
Water:
66.92 g
Other:
0.76 g
| Contains more ProteinProtein | +21.1% |
| Contains more FatsFats | +95.5% |
| Contains more OtherOther | +311.8% |
| Contains more WaterWater | +38.4% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
Saturated fat:
Sat. Fat
4.36 g
Monounsaturated fat:
Mono. Fat
5.61 g
Polyunsaturated fat:
Poly. Fat
1.34 g
| Contains more Mono. FatMonounsaturated fat | +83.1% |
| Contains less Sat. FatSaturated fat | -55.1% |
| Contains more Poly. FatPolyunsaturated fat | +34% |
