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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.

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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
:
3
Steak
Contains more Iron +29.6%
Contains more Potassium +18.6%
Contains more Copper +44.7%
Contains more Phosphorus +24.5%
Contains more Calcium +33.3%
Contains more Zinc +57.3%
Equal in Magnesium - 23
Equal in Sodium - 58
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 117% 3% 30% 16% 41% 110% 87% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Contains more Iron +29.6%
Contains more Potassium +18.6%
Contains more Copper +44.7%
Contains more Phosphorus +24.5%
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 Vitamin B12 +11.8%
Contains more Folate +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +71.6%
Contains more Vitamin B6 +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 23% 60% 57% 15% 58% 308% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B12 +11.8%
Contains more Folate +33.3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +71.6%
Contains more Vitamin B6 +100%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.