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  6. Beef tenderloin vs. Soy sauce

Beef tenderloin vs. Soy sauce — In-Depth Nutrition Comparison

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Important differences between beef tenderloin and soy sauce

  • Beef tenderloin has more vitamin B12, selenium, zinc, iron, and choline; however, soy sauce has more manganese and magnesium.
  • Soy sauce's daily need coverage for sodium is 236% more.
  • Soy sauce is lower in cholesterol.
  • Soy sauce has a higher glycemic index than beef tenderloin.

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 Soy sauce made from soy and wheat (shoyu).

Infographic

Beef tenderloin vs Soy sauce 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more IronIron +114.5%
Contains more CopperCopper +186%
Contains more ZincZinc +363.2%
Contains more PhosphorusPhosphorus +22.3%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +4480%
Contains more MagnesiumMagnesium +236.4%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +31.4%
Contains more ManganeseManganese +7171.4%

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B3Vitamin B3 +36.6%
Contains more Vitamin B6Vitamin B6 +68.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +397.3%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more FolateFolate +75%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Soy sauce DV% diff.
Sodium 57mg 5493mg 236%
Vitamin B12 2.46µg 0µg 103%
Manganese 0.014mg 1.018mg 44%
Saturated fat 9.72g 0.073g 44%
Selenium 22.9µg 0.5µg 41%
Fats 24.6g 0.57g 37%
Protein 23.9g 8.14g 32%
Zinc 4.03mg 0.87mg 29%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.088g 25%
Iron 3.11mg 1.45mg 21%
Calories 324kcal 53kcal 14%
Choline 91mg 18.3mg 13%
Magnesium 22mg 74mg 12%
Copper 0.123mg 0.043mg 9%
Vitamin B6 0.25mg 0.148mg 8%
Vitamin B2 0.26mg 0.165mg 7%
Phosphorus 203mg 166mg 5%
Vitamin B1 0.09mg 0.033mg 5%
Vitamin B3 3mg 2.196mg 5%
Polyunsaturated fat 1g 0.263g 5%
Fiber 0g 0.8g 3%
Potassium 331mg 435mg 3%
Folate 8µg 14µg 2%
Calcium 9mg 33mg 2%
Carbs 0g 4.93g 2%
Vitamin B5 0.25mg 0.297mg 1%
Net carbs 0g 4.13g N/A
Sugar 0g 0.4g N/A
Tryptophan 0.268mg 0.096mg 0%
Threonine 1.044mg 0.271mg 0%
Isoleucine 1.075mg 0.318mg 0%
Leucine 1.889mg 0.537mg 0%
Lysine 1.989mg 0.381mg 0%
Methionine 0.612mg 0.097mg 0%
Phenylalanine 0.933mg 0.353mg 0%
Valine 1.163mg 0.332mg 0%
Histidine 0.818mg 0.174mg 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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +193.6%
Contains more FatsFats +4215.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.1%
Contains more OtherOther +385.9%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +11570.5%
Contains more Poly. FatPolyunsaturated fat +280.2%
Contains less Sat. FatSaturated fat -99.2%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.