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Beef tenderloin vs. Pot roast — In-Depth Nutrition Comparison

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Important differences between Beef tenderloin and Pot roast

  • Beef tenderloin has more Vitamin B12, Iron, and Vitamin B2, however, Pot roast has more Zinc, Selenium, Vitamin B3, and Vitamin B5.
  • Pot roast's daily need coverage for Zinc is 24% more.
  • Beef tenderloin has 2 times more Vitamin B2 than Pot roast. Beef tenderloin has 0.26mg of Vitamin B2, while Pot roast has 0.171mg.
  • Pot roast is lower in Saturated Fat.

The food varieties used in the comparison are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Beef tenderloin vs Pot roast 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.
Contains more Iron +28.5%
Contains more Magnesium +15.8%
Contains more Phosphorus +16.7%
Contains more Potassium +43.3%
Contains more Copper +24.2%
Contains more Manganese +40%
Contains more Calcium +77.8%
Contains less Sodium -17.5%
Contains more Zinc +65.3%
Contains more Selenium +17.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Contains more Iron +28.5%
Contains more Magnesium +15.8%
Contains more Phosphorus +16.7%
Contains more Potassium +43.3%
Contains more Copper +24.2%
Contains more Manganese +40%
Contains more Calcium +77.8%
Contains less Sodium -17.5%
Contains more Zinc +65.3%
Contains more Selenium +17.9%

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.
:
Contains more Vitamin B1 +52.5%
Contains more Vitamin B2 +52%
Contains more Vitamin B12 +15.5%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B5 +128.4%
Contains more Vitamin B6 +13.2%
Contains more Folate +12.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Contains more Vitamin B1 +52.5%
Contains more Vitamin B2 +52%
Contains more Vitamin B12 +15.5%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B5 +128.4%
Contains more Vitamin B6 +13.2%
Contains more Folate +12.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +28.3%
Contains more Protein +21.1%
Equal in Water - 51.9
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more Fats +28.3%
Contains more Protein +21.1%
Equal in Water - 51.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +25.6%
Contains more Polyunsaturated fat +41.2%
Contains less Saturated Fat -22.3%
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Contains more Monounsaturated Fat +25.6%
Contains more Polyunsaturated fat +41.2%
Contains less Saturated Fat -22.3%

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 Pot roast
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pot roast Opinion
Protein 23.9g 28.94g Pot roast
Fats 24.6g 19.17g Beef tenderloin
Calories 324kcal 297kcal Beef tenderloin
Calcium 9mg 16mg Pot roast
Iron 3.11mg 2.42mg Beef tenderloin
Magnesium 22mg 19mg Beef tenderloin
Phosphorus 203mg 174mg Beef tenderloin
Potassium 331mg 231mg Beef tenderloin
Sodium 57mg 47mg Pot roast
Zinc 4.03mg 6.66mg Pot roast
Copper 0.123mg 0.099mg Beef tenderloin
Manganese 0.014mg 0.01mg Beef tenderloin
Selenium 22.9µg 27µg Pot roast
Vitamin E 0.51mg Pot roast
Vitamin D 8IU Pot roast
Vitamin D 0.2µg Pot roast
Vitamin B1 0.09mg 0.059mg Beef tenderloin
Vitamin B2 0.26mg 0.171mg Beef tenderloin
Vitamin B3 3mg 4.105mg Pot roast
Vitamin B5 0.25mg 0.571mg Pot roast
Vitamin B6 0.25mg 0.283mg Pot roast
Folate 8µg 9µg Pot roast
Vitamin B12 2.46µg 2.13µg Beef tenderloin
Vitamin K 1.8µg Pot roast
Tryptophan 0.268mg 0.19mg Beef tenderloin
Threonine 1.044mg 1.156mg Pot roast
Isoleucine 1.075mg 1.317mg Pot roast
Leucine 1.889mg 2.302mg Pot roast
Lysine 1.989mg 2.446mg Pot roast
Methionine 0.612mg 0.754mg Pot roast
Phenylalanine 0.933mg 1.143mg Pot roast
Valine 1.163mg 1.436mg Pot roast
Histidine 0.818mg 0.924mg Pot roast
Cholesterol 85mg 116mg Beef tenderloin
Saturated Fat 9.72g 7.548g Pot roast
Monounsaturated Fat 10.27g 8.175g Beef tenderloin
Polyunsaturated fat 1g 0.708g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Pot roast
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
44%
Pot roast
Minerals Daily Need Coverage Score
54%
Beef tenderloin
57%
Pot roast

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Pot roast
Pot roast is lower in Saturated Fat (difference - 2.172g)
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 31mg)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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
  2. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.