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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" chart 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 Calcium +77.8%
Contains less Sodium -17.5%
Contains more Zinc +65.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 91% 14% 75% 21% 7% 182% 33%
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 Calcium +77.8%
Contains less Sodium -17.5%
Contains more Zinc +65.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 0g 0g
Protein 23.9g 28.94g Pot roast
Fats 24.6g 19.17g Beef tenderloin
Carbs 0g 0g
Calories 324kcal 297kcal Beef tenderloin
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 0IU 0IU
Vitamin E mg 0.51mg Pot roast
Vitamin D IU 8IU Pot roast
Vitamin D µg 0.2µg Pot roast
Vitamin C 0mg 0mg
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 µg 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
Trans Fat g g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Beef tenderloin
44
Pot roast
Mineral Summary Score
51
Beef tenderloin
53
Pot roast

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Beef tenderloin
174%
Pot roast
Carbohydrates
0%
Beef tenderloin
0%
Pot roast
Fats
114%
Beef tenderloin
88%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.