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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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.
| Contains more PotassiumPotassium | +18.6% |
| Contains more IronIron | +29.6% |
| Contains more CopperCopper | +44.7% |
| Contains more PhosphorusPhosphorus | +24.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +33.3% |
| Contains more ZincZinc | +57.3% |
| Contains more SeleniumSelenium | +38.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +21.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +11.8% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +71.6% |
| Contains more Vitamin B6Vitamin B6 | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
| Contains more FatsFats | +29.3% |
| Contains more OtherOther | +479.6% |
| Contains more WaterWater | +14.9% |
~equal in
Protein
~24.85g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
| Contains more Mono. FatMonounsaturated fat | +12% |
| Contains more Poly. FatPolyunsaturated fat | +11.6% |
| Contains less Sat. FatSaturated fat | -13.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 4.03mg | 6.34mg | 21% |
| Vitamin B6 | 0.25mg | 0.5mg | 19% |
| Choline | 91mg | 17% | |
| Selenium | 22.9µg | 31.8µg | 16% |
| Vitamin B3 | 3mg | 5.149mg | 13% |
| Vitamin B12 | 2.46µg | 2.2µg | 11% |
| Fats | 24.6g | 19.02g | 9% |
| Iron | 3.11mg | 2.4mg | 9% |
| Saturated fat | 9.72g | 8.443g | 6% |
| Phosphorus | 203mg | 163mg | 6% |
| Vitamin B5 | 0.25mg | 5% | |
| Copper | 0.123mg | 0.085mg | 4% |
| Monounsaturated fat | 10.27g | 9.171g | 3% |
| Vitamin B2 | 0.26mg | 0.301mg | 3% |
| Calories | 324kcal | 271kcal | 3% |
| Cholesterol | 85mg | 78mg | 2% |
| Protein | 23.9g | 24.85g | 2% |
| Potassium | 331mg | 279mg | 2% |
| Manganese | 0.014mg | 1% | |
| Folate | 8µg | 6µg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Vitamin D | 6IU | 1% | |
| Polyunsaturated fat | 1g | 0.896g | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Vitamin B1 | 0.09mg | 0.074mg | 1% |
| Magnesium | 22mg | 23mg | 0% |
| Calcium | 9mg | 12mg | 0% |
| Sodium | 57mg | 58mg | 0% |
| Tryptophan | 0.268mg | 0.278mg | 0% |
| Threonine | 1.044mg | 1.171mg | 0% |
| Isoleucine | 1.075mg | 1.157mg | 0% |
| Leucine | 1.889mg | 2.142mg | 0% |
| Lysine | 1.989mg | 2.38mg | 0% |
| Methionine | 0.612mg | 0.672mg | 0% |
| Phenylalanine | 0.933mg | 0.997mg | 0% |
| Valine | 1.163mg | 1.242mg | 0% |
| Histidine | 0.818mg | 0.931mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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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%
45%
Minerals Daily Need Coverage Score
54%
59%
Comparison summary
Which food is lower in Cholesterol?
Steak is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated fat?
Steak is lower in Saturated fat (difference - 1.277g)
Which food contains less Sodium?
Beef tenderloin contains less Sodium (difference - 1mg)
Which food is cheaper?
Beef tenderloin is cheaper (difference - $2.4)
Which food contains less Sugar?
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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?
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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.