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  6. Beef tenderloin vs. Sauerkraut

Beef tenderloin vs. Sauerkraut — In-Depth Nutrition Comparison

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How are Beef tenderloin and Sauerkraut different?

  • Sauerkraut contains less Vitamin B12, Selenium, Zinc, Phosphorus, Iron, Vitamin B2, and Vitamin B3 than Beef tenderloin.
  • Beef tenderloin covers your daily need of Vitamin B12 103% more than Sauerkraut.

Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Sauerkraut, canned, solids and liquids types were used in this article.

Infographic

Beef tenderloin vs Sauerkraut 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.
Beef tenderloin
Beef tenderloin
8
:
2
Sauerkraut
Sauerkraut
Contains more Iron +111.6%
Contains more Magnesium +69.2%
Contains more Phosphorus +915%
Contains more Potassium +94.7%
Contains less Sodium -91.4%
Contains more Zinc +2021.1%
Contains more Copper +28.1%
Contains more Selenium +3716.7%
Contains more Calcium +233.3%
Contains more Manganese +978.6%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Sauerkraut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 56% 10% 9% 15% 87% 6% 32% 20% 4%
Contains more Iron +111.6%
Contains more Magnesium +69.2%
Contains more Phosphorus +915%
Contains more Potassium +94.7%
Contains less Sodium -91.4%
Contains more Zinc +2021.1%
Contains more Copper +28.1%
Contains more Selenium +3716.7%
Contains more Calcium +233.3%
Contains more Manganese +978.6%

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.
Beef tenderloin
Beef tenderloin
6
:
6
Sauerkraut
Sauerkraut
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +1081.8%
Contains more Vitamin B3 +1997.9%
Contains more Vitamin B5 +168.8%
Contains more Vitamin B6 +92.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +200%
Beef tenderloin
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%
Sauerkraut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 49% 6% 6% 3% 6% 30% 18% 0% 33%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +1081.8%
Contains more Vitamin B3 +1997.9%
Contains more Vitamin B5 +168.8%
Contains more Vitamin B6 +92.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
3
:
2
Sauerkraut
Sauerkraut
Contains more Protein +2526.4%
Contains more Fats +17471.4%
Contains more Other +45.6%
Contains more Carbs +∞%
Contains more Water +91.3%
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Sauerkraut
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more Protein +2526.4%
Contains more Fats +17471.4%
Contains more Other +45.6%
Contains more Carbs +∞%
Contains more Water +91.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
1
Sauerkraut
Sauerkraut
Contains more Monounsaturated Fat +78900%
Contains more Polyunsaturated fat +1392.5%
Contains less Saturated Fat -99.7%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Sauerkraut
30% 11% 59%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.067 g
Contains more Monounsaturated Fat +78900%
Contains more Polyunsaturated fat +1392.5%
Contains less Saturated Fat -99.7%

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 Sauerkraut
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 ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Sauerkraut Opinion
Net carbs 0g 1.38g Sauerkraut
Protein 23.9g 0.91g Beef tenderloin
Fats 24.6g 0.14g Beef tenderloin
Carbs 0g 4.28g Sauerkraut
Calories 324kcal 19kcal Beef tenderloin
Fructose 0.04g Sauerkraut
Sugar 0g 1.78g Beef tenderloin
Fiber 0g 2.9g Sauerkraut
Calcium 9mg 30mg Sauerkraut
Iron 3.11mg 1.47mg Beef tenderloin
Magnesium 22mg 13mg Beef tenderloin
Phosphorus 203mg 20mg Beef tenderloin
Potassium 331mg 170mg Beef tenderloin
Sodium 57mg 661mg Beef tenderloin
Zinc 4.03mg 0.19mg Beef tenderloin
Copper 0.123mg 0.096mg Beef tenderloin
Manganese 0.014mg 0.151mg Sauerkraut
Selenium 22.9µg 0.6µg Beef tenderloin
Vitamin A 0IU 18IU Sauerkraut
Vitamin A RAE 0µg 1µg Sauerkraut
Vitamin E 0.14mg Sauerkraut
Vitamin C 0mg 14.7mg Sauerkraut
Vitamin B1 0.09mg 0.021mg Beef tenderloin
Vitamin B2 0.26mg 0.022mg Beef tenderloin
Vitamin B3 3mg 0.143mg Beef tenderloin
Vitamin B5 0.25mg 0.093mg Beef tenderloin
Vitamin B6 0.25mg 0.13mg Beef tenderloin
Folate 8µg 24µg Sauerkraut
Vitamin B12 2.46µg 0µg Beef tenderloin
Vitamin K 13µg Sauerkraut
Tryptophan 0.268mg 0.008mg Beef tenderloin
Threonine 1.044mg 0.025mg Beef tenderloin
Isoleucine 1.075mg 0.021mg Beef tenderloin
Leucine 1.889mg 0.029mg Beef tenderloin
Lysine 1.989mg 0.031mg Beef tenderloin
Methionine 0.612mg 0.009mg Beef tenderloin
Phenylalanine 0.933mg 0.023mg Beef tenderloin
Valine 1.163mg 0.03mg Beef tenderloin
Histidine 0.818mg 0.016mg Beef tenderloin
Cholesterol 85mg 0mg Sauerkraut
Saturated Fat 9.72g 0.034g Sauerkraut
Monounsaturated Fat 10.27g 0.013g Beef tenderloin
Polyunsaturated fat 1g 0.067g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Sauerkraut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Sauerkraut
Minerals Daily Need Coverage Score
54%
Beef tenderloin
24%
Sauerkraut

Comparison summary

Which food is lower in Cholesterol?
Sauerkraut
Sauerkraut is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Sauerkraut
Sauerkraut is lower in Saturated Fat (difference - 9.686g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 604mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 32)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $1)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.