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  6. Beef tenderloin vs. Wheat

Beef tenderloin vs. Wheat — In-Depth Nutrition Comparison

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A recap on 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.

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
Infographic link

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.
Beef tenderloin
Beef tenderloin
0
:
10
Wheat
Wheat
Contains more Calcium +277.8%
Contains more Iron +13.2%
Contains more Magnesium +554.5%
Contains more Phosphorus +150.2%
Contains more Potassium +30.2%
Contains less Sodium -96.5%
Contains more Copper +349.6%
Contains more Manganese +21414.3%
Contains more Selenium +290.4%
Equal in Zinc - 4.16
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +277.8%
Contains more Iron +13.2%
Contains more Magnesium +554.5%
Contains more Phosphorus +150.2%
Contains more Potassium +30.2%
Contains less Sodium -96.5%
Contains more Copper +349.6%
Contains more Manganese +21414.3%
Contains more Selenium +290.4%
Equal in Zinc - 4.16

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.
Beef tenderloin
Beef tenderloin
2
:
6
Wheat
Wheat
Contains more Vitamin B2 +114.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +365.6%
Contains more Vitamin B3 +124.6%
Contains more Vitamin B5 +274%
Contains more Vitamin B6 +67.6%
Contains more Folate +437.5%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B2 +114.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +365.6%
Contains more Vitamin B3 +124.6%
Contains more Vitamin B5 +274%
Contains more Vitamin B6 +67.6%
Contains more Folate +437.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
4
:
1
Wheat
Wheat
Contains more Protein +74.7%
Contains more Fats +896%
Contains more Water +342.1%
Contains more Other +75.8%
Contains more Carbs +∞%
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Wheat
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 Protein +74.7%
Contains more Fats +896%
Contains more Water +342.1%
Contains more Other +75.8%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +2885.5%
Contains less Saturated Fat -95.3%
Equal in Polyunsaturated fat - 0.978
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +2885.5%
Contains less Saturated Fat -95.3%
Equal in Polyunsaturated fat - 0.978

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Beef tenderloin Wheat Opinion
Net carbs 0g 71.13g Wheat
Protein 23.9g 13.68g Beef tenderloin
Fats 24.6g 2.47g Beef tenderloin
Carbs 0g 71.13g Wheat
Calories 324kcal 339kcal Wheat
Calcium 9mg 34mg Wheat
Iron 3.11mg 3.52mg Wheat
Magnesium 22mg 144mg Wheat
Phosphorus 203mg 508mg Wheat
Potassium 331mg 431mg Wheat
Sodium 57mg 2mg Wheat
Zinc 4.03mg 4.16mg Wheat
Copper 0.123mg 0.553mg Wheat
Manganese 0.014mg 3.012mg Wheat
Selenium 22.9µg 89.4µg Wheat
Vitamin B1 0.09mg 0.419mg Wheat
Vitamin B2 0.26mg 0.121mg Beef tenderloin
Vitamin B3 3mg 6.738mg Wheat
Vitamin B5 0.25mg 0.935mg Wheat
Vitamin B6 0.25mg 0.419mg Wheat
Folate 8µg 43µg Wheat
Vitamin B12 2.46µg 0µg Beef tenderloin
Tryptophan 0.268mg 0.176mg Beef tenderloin
Threonine 1.044mg 0.366mg Beef tenderloin
Isoleucine 1.075mg 0.533mg Beef tenderloin
Leucine 1.889mg 0.934mg Beef tenderloin
Lysine 1.989mg 0.303mg Beef tenderloin
Methionine 0.612mg 0.221mg Beef tenderloin
Phenylalanine 0.933mg 0.681mg Beef tenderloin
Valine 1.163mg 0.594mg Beef tenderloin
Histidine 0.818mg 0.322mg Beef tenderloin
Cholesterol 85mg 0mg Wheat
Saturated Fat 9.72g 0.454g Wheat
Monounsaturated Fat 10.27g 0.344g Beef tenderloin
Polyunsaturated fat 1g 0.978g Beef tenderloin

Which food is preferable for your diet?

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

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
37%
Wheat
Minerals Daily Need Coverage Score
54%
Beef tenderloin
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 55mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 9.266g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat is relatively richer in vitamins
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 50)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.4)

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.