Beef tenderloin vs. Wheat — In-Depth Nutrition Comparison
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A recap on the differences between beef tenderloin and wheat
- Beef tenderloin is higher in vitamin B12, yet wheat is higher in manganese, selenium, copper, phosphorus, magnesium, vitamin B1, and vitamin B3.
- Wheat covers your daily manganese needs 130% more than beef tenderloin.
- The amount of cholesterol in wheat is lower.
- The glycemic index of beef tenderloin is lower.
Food varieties used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Wheat, durum.
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.
| Contains more MagnesiumMagnesium | +554.5% |
| Contains more CalciumCalcium | +277.8% |
| Contains more PotassiumPotassium | +30.2% |
| Contains more IronIron | +13.2% |
| Contains more CopperCopper | +349.6% |
| Contains more PhosphorusPhosphorus | +150.2% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +21414.3% |
| Contains more SeleniumSelenium | +290.4% |
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 B2Vitamin B2 | +114.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +365.6% |
| Contains more Vitamin B3Vitamin B3 | +124.6% |
| Contains more Vitamin B5Vitamin B5 | +274% |
| Contains more Vitamin B6Vitamin B6 | +67.6% |
| Contains more FolateFolate | +437.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.014mg | 3.012mg | 130% |
| Selenium | 22.9µg | 89.4µg | 121% |
| Vitamin B12 | 2.46µg | 0µg | 103% |
| Copper | 0.123mg | 0.553mg | 48% |
| Phosphorus | 203mg | 508mg | 44% |
| Saturated fat | 9.72g | 0.454g | 42% |
| Fats | 24.6g | 2.47g | 34% |
| Magnesium | 22mg | 144mg | 29% |
| Cholesterol | 85mg | 0mg | 28% |
| Vitamin B1 | 0.09mg | 0.419mg | 27% |
| Monounsaturated fat | 10.27g | 0.344g | 25% |
| Carbs | 0g | 71.13g | 24% |
| Vitamin B3 | 3mg | 6.738mg | 23% |
| Protein | 23.9g | 13.68g | 20% |
| Choline | 91mg | 17% | |
| Vitamin B5 | 0.25mg | 0.935mg | 14% |
| Vitamin B6 | 0.25mg | 0.419mg | 13% |
| Vitamin B2 | 0.26mg | 0.121mg | 11% |
| Folate | 8µg | 43µg | 9% |
| Iron | 3.11mg | 3.52mg | 5% |
| Potassium | 331mg | 431mg | 3% |
| Calcium | 9mg | 34mg | 3% |
| Sodium | 57mg | 2mg | 2% |
| Calories | 324kcal | 339kcal | 1% |
| Zinc | 4.03mg | 4.16mg | 1% |
| Net carbs | 0g | 71.13g | N/A |
| Polyunsaturated fat | 1g | 0.978g | 0% |
| Tryptophan | 0.268mg | 0.176mg | 0% |
| Threonine | 1.044mg | 0.366mg | 0% |
| Isoleucine | 1.075mg | 0.533mg | 0% |
| Leucine | 1.889mg | 0.934mg | 0% |
| Lysine | 1.989mg | 0.303mg | 0% |
| Methionine | 0.612mg | 0.221mg | 0% |
| Phenylalanine | 0.933mg | 0.681mg | 0% |
| Valine | 1.163mg | 0.594mg | 0% |
| Histidine | 0.818mg | 0.322mg | 0% |
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:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more ProteinProtein | +74.7% |
| Contains more FatsFats | +896% |
| Contains more WaterWater | +342.1% |
| Contains more OtherOther | +75.8% |
| Contains more CarbsCarbs | +∞% |
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
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains more Mono. FatMonounsaturated fat | +2885.5% |
| Contains less Sat. FatSaturated fat | -95.3% |
~equal in
Polyunsaturated fat
~0.978g