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Beef tenderloin vs. Waffle — In-Depth Nutrition Comparison

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What are the main differences between beef tenderloin and waffle?

  • Beef tenderloin is richer in vitamin B12, zinc, vitamin B6, and iron, while waffle is higher in selenium, calcium, vitamin B1, and manganese.
  • Beef tenderloin's daily need coverage for vitamin B12 is 92% higher.
  • Waffle has 6 times less zinc than beef tenderloin. Beef tenderloin has 4.03mg of zinc, while waffle has 0.68mg.
  • Waffle is lower in saturated fat.
  • Waffle has a higher glycemic index (76) than beef tenderloin (0).

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Waffles, plain, prepared from recipe types in this comparison.

Infographic

Beef tenderloin vs Waffle 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" 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%
Waffle
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +108.2%
Contains more IronIron +34.6%
Contains more CopperCopper +98.4%
Contains more ZincZinc +492.6%
Contains less SodiumSodium -88.8%
Contains more CalciumCalcium +2733.3%
Contains more ManganeseManganese +1792.9%
Contains more SeleniumSelenium +101.7%
~equal in Phosphorus ~190mg

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%
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B6Vitamin B6 +346.4%
Contains more Vitamin B12Vitamin B12 +884%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +192.2%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B5Vitamin B5 +94%
Contains more FolateFolate +475%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
Waffle
1
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +202.5%
Contains more FatsFats +74.5%
Contains more WaterWater +15.2%
Contains more CarbsCarbs +∞%
~equal in Other ~3.1g

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
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains more Mono. FatMonounsaturated fat +191.7%
Contains less Sat. FatSaturated fat -70.5%
Contains more Poly. FatPolyunsaturated fat +578.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef tenderloin Waffle
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Waffle DV% diff.
Vitamin B12 2.46µg 0.25µg 92%
Selenium 22.9µg 46.2µg 42%
Polyunsaturated fat 1g 6.785g 39%
Protein 23.9g 7.9g 32%
Saturated fat 9.72g 2.866g 31%
Zinc 4.03mg 0.68mg 30%
Calcium 9mg 255mg 25%
Sodium 57mg 511mg 20%
Choline 91mg 17%
Monounsaturated fat 10.27g 3.521g 17%
Fats 24.6g 14.1g 16%
Vitamin B6 0.25mg 0.056mg 15%
Vitamin B1 0.09mg 0.263mg 14%
Carbs 0g 32.9g 11%
Manganese 0.014mg 0.265mg 11%
Iron 3.11mg 2.31mg 10%
Folate 8µg 46µg 10%
Vitamin A 0µg 65µg 7%
Copper 0.123mg 0.062mg 7%
Vitamin B2 0.26mg 0.347mg 7%
Vitamin B3 3mg 2.073mg 6%
Vitamin B5 0.25mg 0.485mg 5%
Potassium 331mg 159mg 5%
Cholesterol 85mg 69mg 5%
Calories 324kcal 291kcal 2%
Phosphorus 203mg 190mg 2%
Magnesium 22mg 19mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 32.9g N/A
Tryptophan 0.268mg 0.099mg 0%
Threonine 1.044mg 0.289mg 0%
Isoleucine 1.075mg 0.362mg 0%
Leucine 1.889mg 0.63mg 0%
Lysine 1.989mg 0.384mg 0%
Methionine 0.612mg 0.179mg 0%
Phenylalanine 0.933mg 0.395mg 0%
Valine 1.163mg 0.409mg 0%
Histidine 0.818mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Beef tenderloin
24%
Waffle
Minerals Daily Need Coverage Score
54%
Beef tenderloin
66%
Waffle

Comparison summary

Which food is lower in Cholesterol?
Waffle
Waffle is lower in Cholesterol (difference - 16mg)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 6.854g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 454mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 76)
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.
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

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.