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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

Beef tenderloin vs Wheat  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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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%
~equal in Zinc ~4.16mg

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%
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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Wheat 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
14% 2% 71% 11% 2%
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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
26% 19% 55%
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

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.