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  6. Beef tenderloin vs. White bread

Beef tenderloin vs. White bread — In-Depth Nutrition Comparison

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How are beef tenderloin and white bread different?

  • Beef tenderloin has more vitamin B12, zinc, phosphorus, and choline; however, white bread is richer in vitamin B1, folate, and manganese.
  • Beef tenderloin covers your daily need for vitamin B12, 103% more than white bread.
  • White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of beef tenderloin is 0.

Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Beef tenderloin vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more PotassiumPotassium +162.7%
Contains more CopperCopper +21.8%
Contains more ZincZinc +444.6%
Contains more PhosphorusPhosphorus +107.1%
Contains less SodiumSodium -88.4%
Contains more CalciumCalcium +1500%
Contains more IronIron +16.1%
Contains more ManganeseManganese +3728.6%
~equal in Magnesium ~23mg
~equal in Selenium ~22µg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B6Vitamin B6 +187.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +523.3%
Contains more Vitamin B1Vitamin B1 +492.2%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more FolateFolate +1287.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.243mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin White bread DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.698g 41%
Vitamin B1 0.09mg 0.533mg 37%
Fats 24.6g 3.33g 33%
Zinc 4.03mg 0.74mg 30%
Protein 23.9g 8.85g 30%
Cholesterol 85mg 0mg 28%
Folate 8µg 111µg 26%
Monounsaturated fat 10.27g 0.599g 24%
Manganese 0.014mg 0.536mg 23%
Sodium 57mg 490mg 19%
Carbs 0g 49.42g 16%
Phosphorus 203mg 98mg 15%
Starch 37.17g 15%
Calcium 9mg 144mg 14%
Choline 91mg 14.6mg 14%
Vitamin B6 0.25mg 0.087mg 13%
Vitamin B3 3mg 4.78mg 11%
Fiber 0g 2.7g 11%
Vitamin B5 0.25mg 0.536mg 6%
Iron 3.11mg 3.61mg 6%
Potassium 331mg 126mg 6%
Polyunsaturated fat 1g 1.602g 4%
Fructose 2.43g 3%
Calories 324kcal 266kcal 3%
Selenium 22.9µg 22µg 2%
Copper 0.123mg 0.101mg 2%
Vitamin B2 0.26mg 0.243mg 1%
Vitamin E 0.22mg 1%
Net carbs 0g 46.72g N/A
Magnesium 22mg 23mg 0%
Sugar 0g 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +170.1%
Contains more FatsFats +638.7%
Contains more WaterWater +32.8%
Contains more OtherOther +58.1%
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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +1614.5%
Contains less Sat. FatSaturated fat -92.8%
Contains more Poly. FatPolyunsaturated fat +60.2%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.