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  6. Beef tenderloin vs. Roast beef

Beef tenderloin vs. Roast beef — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and roast beef

  • Beef tenderloin has more vitamin B12, selenium, iron, and choline; however, roast beef has more vitamin B6, vitamin B3, and potassium.
  • Beef tenderloin's daily need coverage for saturated fat is 42% more.
  • Beef tenderloin has 2 times more choline than roast beef. Beef tenderloin has 91mg of choline, while roast beef has 43.9mg.
  • Roast beef 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 Roast beef, deli style, prepackaged, sliced.

Infographic

Beef tenderloin vs Roast beef infographic
Infographic link

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 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
Contains more CalciumCalcium +80%
Contains more IronIron +51.7%
Contains more CopperCopper +43%
Contains more ZincZinc +25.9%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +55.8%
Contains more PotassiumPotassium +95.5%
Contains more PhosphorusPhosphorus +19.2%
~equal in Magnesium ~20mg
~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% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
Contains more Vitamin B1Vitamin B1 +109.3%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B12Vitamin B12 +20.6%
Contains more FolateFolate +60%
Contains more CholineCholine +107.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +86%
Contains more Vitamin B5Vitamin B5 +126.4%
Contains more Vitamin B6Vitamin B6 +84%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Roast beef DV% diff.
Saturated fat 9.72g 1.318g 38%
Sodium 57mg 853mg 35%
Fats 24.6g 3.69g 32%
Monounsaturated fat 10.27g 1.521g 22%
Vitamin B12 2.46µg 2.04µg 18%
Vitamin B6 0.25mg 0.46mg 16%
Vitamin B3 3mg 5.581mg 16%
Selenium 22.9µg 14.7µg 15%
Iron 3.11mg 2.05mg 13%
Cholesterol 85mg 51mg 11%
Protein 23.9g 18.62g 11%
Calories 324kcal 115kcal 10%
Choline 91mg 43.9mg 9%
Potassium 331mg 647mg 9%
Zinc 4.03mg 3.2mg 8%
Phosphorus 203mg 242mg 6%
Vitamin B5 0.25mg 0.566mg 6%
Polyunsaturated fat 1g 0.27g 5%
Copper 0.123mg 0.086mg 4%
Vitamin B1 0.09mg 0.043mg 4%
Vitamin B2 0.26mg 0.213mg 4%
Vitamin E 0.49mg 3%
Vitamin K 1.6µg 1%
Folate 8µg 5µg 1%
Carbs 0g 0.64g 0%
Net carbs 0g 0.64g N/A
Vitamin D 1IU 0%
Magnesium 22mg 20mg 0%
Calcium 9mg 5mg 0%
Sugar 0g 0.29g N/A
Vitamin A 0µg 3µg 0%
Manganese 0.014mg 0.015mg 0%
Trans fat 0.148g N/A
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%
Omega-3 - EPA 0.007g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.14g N/A

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
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 g
Contains more ProteinProtein +28.4%
Contains more FatsFats +566.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +52.4%
~equal in Other ~3.33g

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
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 g
Contains more Mono. FatMonounsaturated fat +575.2%
Contains more Poly. FatPolyunsaturated fat +270.4%
Contains less Sat. FatSaturated fat -86.4%

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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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.