Beef tenderloin vs. T bone steak — In-Depth Nutrition Comparison
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A recap on differences between Beef tenderloin and T bone steak
- Beef tenderloin is higher in Vitamin B12, and Monounsaturated Fat, yet T bone steak is higher in Vitamin B6, Vitamin B3, Selenium, Zinc, and Iron.
- T bone steak covers your daily Vitamin B6 needs 39% more than Beef tenderloin.
- Beef tenderloin contains 2 times more Saturated Fat than T bone steak. While Beef tenderloin contains 9.72g of Saturated Fat, T bone steak contains only 4.6g.
Food varieties used in this article are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.
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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 | +18.2% |
| Contains more CopperCopper | +55.7% |
| Contains less SodiumSodium | -16.2% |
| Contains more ManganeseManganese | +250% |
| Contains more CalciumCalcium | +111.1% |
| Contains more IronIron | +14.8% |
| Contains more ZincZinc | +16.4% |
| Contains more SeleniumSelenium | +32.8% |
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 | +57.9% |
| Contains more Vitamin B12Vitamin B12 | +30.2% |
| Contains more FolateFolate | +14.3% |
| Contains more CholineCholine | +37.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +109.7% |
| Contains more Vitamin B5Vitamin B5 | +22.8% |
| Contains more Vitamin B6Vitamin B6 | +203.2% |
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:
27.48 g
Fats:
11.05 g
Carbs:
0 g
Water:
60.6 g
Other:
0.87 g
| Contains more FatsFats | +122.6% |
| Contains more OtherOther | +259.8% |
| Contains more ProteinProtein | +15% |
| Contains more WaterWater | +25.3% |
~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
4.6 g
Monounsaturated Fat:
Mono. Fat
5.159 g
Polyunsaturated fat:
Poly. Fat
0.583 g
| Contains more Mono. FatMonounsaturated Fat | +99.1% |
| Contains more Poly. FatPolyunsaturated fat | +71.5% |
| Contains less Sat. FatSaturated Fat | -52.7% |
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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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 324kcal | 217kcal |
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| Protein | 23.9g | 27.48g |
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| Fats | 24.6g | 11.05g |
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| Cholesterol | 85mg | 81mg |
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| Vitamin D | 3IU |
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| Magnesium | 22mg | 20mg |
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| Calcium | 9mg | 19mg |
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| Potassium | 331mg | 280mg |
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| Iron | 3.11mg | 3.57mg |
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| Copper | 0.123mg | 0.079mg |
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| Zinc | 4.03mg | 4.69mg |
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| Phosphorus | 203mg | 210mg |
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| Sodium | 57mg | 68mg |
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| Vitamin A | 0IU | 5IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.14mg |
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| Vitamin D | 0.1µg |
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| Manganese | 0.014mg | 0.004mg |
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| Selenium | 22.9µg | 30.4µg |
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| Vitamin B1 | 0.09mg | 0.057mg |
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| Vitamin B2 | 0.26mg | 0.27mg |
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| Vitamin B3 | 3mg | 6.292mg |
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| Vitamin B5 | 0.25mg | 0.307mg |
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| Vitamin B6 | 0.25mg | 0.758mg |
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| Vitamin B12 | 2.46µg | 1.89µg |
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| Vitamin K | 1.5µg |
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| Folate | 8µg | 7µg |
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| Trans Fat | 0.595g |
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| Choline | 91mg | 66.1mg |
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| Saturated Fat | 9.72g | 4.6g |
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| Monounsaturated Fat | 10.27g | 5.159g |
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| Polyunsaturated fat | 1g | 0.583g |
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| Tryptophan | 0.268mg | 0.325mg |
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| Threonine | 1.044mg | 1.349mg |
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| Isoleucine | 1.075mg | 1.343mg |
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| Leucine | 1.889mg | 2.46mg |
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| Lysine | 1.989mg | 2.74mg |
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| Methionine | 0.612mg | 0.762mg |
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| Phenylalanine | 0.933mg | 1.143mg |
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| Valine | 1.163mg | 1.421mg |
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| Histidine | 0.818mg | 1.05mg |
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| Omega-3 - EPA | 0.002g |
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| Omega-3 - ALA | 0.02g |
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| Omega-3 - DPA | 0.013g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.019g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.373g |
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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%
52%
Minerals Daily Need Coverage Score
54%
60%
Comparison summary
Which food is lower in Cholesterol?
T bone steak is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
T bone steak is lower in Saturated Fat (difference - 5.12g)
Which food is richer in vitamins?
T bone steak is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin contains less Sodium (difference - 11mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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.