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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 for vitamin B12, 103% more than sauerkraut.
  • Sauerkraut has a higher glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of beef tenderloin is 0.

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
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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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +94.7%
Contains more IronIron +111.6%
Contains more CopperCopper +28.1%
Contains more ZincZinc +2021.1%
Contains more PhosphorusPhosphorus +915%
Contains less SodiumSodium -91.4%
Contains more SeleniumSelenium +3716.7%
Contains more CalciumCalcium +233.3%
Contains more ManganeseManganese +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.
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B2Vitamin B2 +1081.8%
Contains more Vitamin B3Vitamin B3 +1997.9%
Contains more Vitamin B5Vitamin B5 +168.8%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +775%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Sauerkraut DV% diff.
Vitamin B12 2.46µg 0µg 103%
Protein 23.9g 0.91g 46%
Saturated fat 9.72g 0.034g 44%
Selenium 22.9µg 0.6µg 41%
Fats 24.6g 0.14g 38%
Zinc 4.03mg 0.19mg 35%
Cholesterol 85mg 0mg 28%
Sodium 57mg 661mg 26%
Phosphorus 203mg 20mg 26%
Monounsaturated fat 10.27g 0.013g 26%
Iron 3.11mg 1.47mg 21%
Vitamin B3 3mg 0.143mg 18%
Vitamin B2 0.26mg 0.022mg 18%
Vitamin C 0mg 14.7mg 16%
Choline 91mg 10.4mg 15%
Calories 324kcal 19kcal 15%
Fiber 0g 2.9g 12%
Vitamin K 13µg 11%
Vitamin B6 0.25mg 0.13mg 9%
Polyunsaturated fat 1g 0.067g 6%
Vitamin B1 0.09mg 0.021mg 6%
Manganese 0.014mg 0.151mg 6%
Potassium 331mg 170mg 5%
Folate 8µg 24µg 4%
Vitamin B5 0.25mg 0.093mg 3%
Copper 0.123mg 0.096mg 3%
Magnesium 22mg 13mg 2%
Calcium 9mg 30mg 2%
Vitamin E 0.14mg 1%
Carbs 0g 4.28g 1%
Net carbs 0g 1.38g N/A
Sugar 0g 1.78g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.268mg 0.008mg 0%
Threonine 1.044mg 0.025mg 0%
Isoleucine 1.075mg 0.021mg 0%
Leucine 1.889mg 0.029mg 0%
Lysine 1.989mg 0.031mg 0%
Methionine 0.612mg 0.009mg 0%
Phenylalanine 0.933mg 0.023mg 0%
Valine 1.163mg 0.03mg 0%
Histidine 0.818mg 0.016mg 0%
Fructose 0.04g 0%

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
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 ProteinProtein +2526.4%
Contains more FatsFats +17471.4%
Contains more OtherOther +45.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +91.3%

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +78900%
Contains more Poly. FatPolyunsaturated fat +1392.5%
Contains less Sat. FatSaturated fat -99.7%

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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. 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.