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Beef tenderloin vs Steak - In-Depth Nutrition Comparison

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What are the main differences between Beef tenderloin and Steak?

  • Beef tenderloin is richer in Vitamin B12, Iron, Phosphorus, and Monounsaturated Fat, while Steak is higher in Zinc, Vitamin B6, Selenium, and Vitamin B3.
  • Steak's daily need coverage for Zinc is 21% higher.
  • Steak is lower in Saturated Fat.

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this comparison.

Infographic

Beef tenderloin vs Steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +29.6%
Contains more Phosphorus +24.5%
Contains more Potassium +18.6%
Contains more Copper +44.7%
Contains more Calcium +33.3%
Contains more Zinc +57.3%
Equal in Magnesium - 23
Equal in Sodium - 58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Contains more Iron +29.6%
Contains more Phosphorus +24.5%
Contains more Potassium +18.6%
Contains more Copper +44.7%
Contains more Calcium +33.3%
Contains more Zinc +57.3%
Equal in Magnesium - 23
Equal in Sodium - 58

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Steak
Contains more Vitamin B1 +21.6%
Contains more Folate +33.3%
Contains more Vitamin B12 +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +71.6%
Contains more Vitamin B6 +100%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B1 +21.6%
Contains more Folate +33.3%
Contains more Vitamin B12 +11.8%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +71.6%
Contains more Vitamin B6 +100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beef tenderloin Steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Steak Opinion
Net carbs 0g 0g
Protein 23.9g 24.85g Steak
Fats 24.6g 19.02g Beef tenderloin
Carbs 0g 0g
Calories 324kcal 271kcal Beef tenderloin
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 9mg 12mg Steak
Iron 3.11mg 2.4mg Beef tenderloin
Magnesium 22mg 23mg Steak
Phosphorus 203mg 163mg Beef tenderloin
Potassium 331mg 279mg Beef tenderloin
Sodium 57mg 58mg Beef tenderloin
Zinc 4.03mg 6.34mg Steak
Copper 0.123mg 0.085mg Beef tenderloin
Vitamin A 0IU 25IU Steak
Vitamin E mg mg
Vitamin D IU 6IU Steak
Vitamin D µg 0.1µg Steak
Vitamin C 0mg 0mg
Vitamin B1 0.09mg 0.074mg Beef tenderloin
Vitamin B2 0.26mg 0.301mg Steak
Vitamin B3 3mg 5.149mg Steak
Vitamin B5 0.25mg mg Beef tenderloin
Vitamin B6 0.25mg 0.5mg Steak
Folate 8µg 6µg Beef tenderloin
Vitamin B12 2.46µg 2.2µg Beef tenderloin
Vitamin K µg 1.6µg Steak
Tryptophan 0.268mg 0.278mg Steak
Threonine 1.044mg 1.171mg Steak
Isoleucine 1.075mg 1.157mg Steak
Leucine 1.889mg 2.142mg Steak
Lysine 1.989mg 2.38mg Steak
Methionine 0.612mg 0.672mg Steak
Phenylalanine 0.933mg 0.997mg Steak
Valine 1.163mg 1.242mg Steak
Histidine 0.818mg 0.931mg Steak
Cholesterol 85mg 78mg Steak
Trans Fat g g
Saturated Fat 9.72g 8.443g Steak
Monounsaturated Fat 10.27g 9.171g Beef tenderloin
Polyunsaturated fat 1g 0.896g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Beef tenderloin
49
Steak
Mineral Summary Score
51
Beef tenderloin
52
Steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Beef tenderloin
149%
Steak
Carbohydrates
0%
Beef tenderloin
0%
Steak
Fats
114%
Beef tenderloin
88%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 1.277g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.