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Beef tenderloin vs. Puff pastry — In-Depth Nutrition Comparison

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Significant differences between beef tenderloin and puff pastry

  • Beef tenderloin has more vitamin B12, zinc, phosphorus, vitamin B6, and choline; however, puff pastry is richer in manganese, vitamin B1, and folate.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than puff pastry.
  • Puff pastry has a higher glycemic index. The glycemic index of puff pastry is 56, while the glycemic index of beef tenderloin is 0.

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 Puff pastry, frozen, ready-to-bake, baked.

Infographic

Beef tenderloin vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +433.9%
Contains more IronIron +19.6%
Contains more ZincZinc +646.3%
Contains more PhosphorusPhosphorus +238.3%
Contains less SodiumSodium -77.5%
Contains more CalciumCalcium +11.1%
Contains more ManganeseManganese +3435.7%
~equal in Copper ~0.115mg
~equal in Selenium ~24.5µg

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% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1215.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1367.7%
Contains more Vitamin B1Vitamin B1 +258.9%
Contains more Vitamin B3Vitamin B3 +26.7%
Contains more FolateFolate +587.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.258mg

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
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +223%
Contains more WaterWater +553.6%
Contains more OtherOther +213%
Contains more FatsFats +56.5%
Contains more CarbsCarbs +∞%

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains more Mono. FatMonounsaturated fat +16.3%
Contains less Sat. FatSaturated fat -43.4%
Contains more Poly. FatPolyunsaturated fat +2122.8%

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 Puff pastry
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Puff pastry DV% diff.
Polyunsaturated fat 1g 22.228g 142%
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 7.4g 33%
Zinc 4.03mg 0.54mg 32%
Cholesterol 85mg 0mg 28%
Manganese 0.014mg 0.495mg 21%
Fats 24.6g 38.5g 21%
Phosphorus 203mg 60mg 20%
Saturated fat 9.72g 5.502g 19%
Vitamin B1 0.09mg 0.323mg 19%
Vitamin B6 0.25mg 0.019mg 18%
Carbs 0g 45.7g 15%
Choline 91mg 6.2mg 15%
Vitamin K 16.3µg 14%
Calories 324kcal 558kcal 12%
Folate 8µg 55µg 12%
Sodium 57mg 253mg 9%
Potassium 331mg 62mg 8%
Fiber 0g 1.5g 6%
Iron 3.11mg 2.6mg 6%
Vitamin B3 3mg 3.8mg 5%
Vitamin B5 0.25mg 0mg 5%
Vitamin E 0.55mg 4%
Monounsaturated fat 10.27g 8.828g 4%
Selenium 22.9µg 24.5µg 3%
Copper 0.123mg 0.115mg 1%
Magnesium 22mg 16mg 1%
Net carbs 0g 44.2g N/A
Calcium 9mg 10mg 0%
Sugar 0g 0.75g N/A
Vitamin B2 0.26mg 0.258mg 0%
Tryptophan 0.268mg 0.086mg 0%
Threonine 1.044mg 0.198mg 0%
Isoleucine 1.075mg 0.275mg 0%
Leucine 1.889mg 0.514mg 0%
Lysine 1.989mg 0.144mg 0%
Methionine 0.612mg 0.131mg 0%
Phenylalanine 0.933mg 0.367mg 0%
Valine 1.163mg 0.312mg 0%
Histidine 0.818mg 0.158mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Puff pastry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Puff pastry
Minerals Daily Need Coverage Score
54%
Beef tenderloin
43%
Puff pastry

Comparison summary

Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated fat?
Puff pastry
Puff pastry is lower in Saturated fat (difference - 4.218g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.75g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 196mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 56)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.