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Beef tenderloin vs. Porterhouse steak — In-Depth Nutrition Comparison

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How are beef tenderloin and porterhouse steak different?

  • Beef tenderloin has more vitamin B12, selenium, and monounsaturated fat; however, porterhouse steak is richer in vitamin B6 and vitamin B3.
  • Beef tenderloin covers your daily need for saturated fat, 12% more than porterhouse steak.
  • Porterhouse steak contains less saturated fat.

Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.

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Beef tenderloin vs Porterhouse steak 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 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
Contains more CalciumCalcium +28.6%
Contains less SodiumSodium -12.3%
Contains more SeleniumSelenium +16.8%
Contains more ZincZinc +13.2%
~equal in Magnesium ~22mg
~equal in Potassium ~299mg
~equal in Iron ~2.94mg
~equal in Copper ~0.13mg
~equal in Phosphorus ~193mg
~equal in Manganese ~0.015mg

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 0% 0% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B12Vitamin B12 +12.8%
Contains more FolateFolate +14.3%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin B6Vitamin B6 +46%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.099mg
~equal in Vitamin K ~µg
~equal in Choline ~91.3mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Porterhouse steak DV% diff.
Vitamin B12 2.46µg 2.18µg 12%
Saturated fat 9.72g 7.271g 11%
Vitamin B6 0.25mg 0.365mg 9%
Vitamin B3 3mg 4.21mg 8%
Fats 24.6g 19.27g 8%
Selenium 22.9µg 19.6µg 6%
Cholesterol 85mg 67mg 6%
Zinc 4.03mg 4.56mg 5%
Monounsaturated fat 10.27g 8.65g 4%
Polyunsaturated fat 1g 0.69g 2%
Vitamin B2 0.26mg 0.228mg 2%
Calories 324kcal 276kcal 2%
Iron 3.11mg 2.94mg 2%
Vitamin E 0.18mg 1%
Vitamin B5 0.25mg 0.314mg 1%
Copper 0.123mg 0.13mg 1%
Potassium 331mg 299mg 1%
Phosphorus 203mg 193mg 1%
Vitamin B1 0.09mg 0.099mg 1%
Protein 23.9g 23.96g 0%
Magnesium 22mg 22mg 0%
Calcium 9mg 7mg 0%
Sodium 57mg 65mg 0%
Manganese 0.014mg 0.015mg 0%
Folate 8µg 7µg 0%
Choline 91mg 91.3mg 0%
Tryptophan 0.268mg 0.259mg 0%
Threonine 1.044mg 1.104mg 0%
Isoleucine 1.075mg 1.228mg 0%
Leucine 1.889mg 2.105mg 0%
Lysine 1.989mg 2.233mg 0%
Methionine 0.612mg 0.676mg 0%
Phenylalanine 0.933mg 1.033mg 0%
Valine 1.163mg 1.288mg 0%
Histidine 0.818mg 0.775mg 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
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Contains more FatsFats +27.7%
Contains more OtherOther +48.3%
Contains more WaterWater +13%
~equal in Protein ~23.96g
~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
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 g
Contains more Mono. FatMonounsaturated fat +18.7%
Contains more Poly. FatPolyunsaturated fat +44.9%
Contains less Sat. FatSaturated fat -25.2%

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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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.