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Beef tenderloin vs. Yogurt — In-Depth Nutrition Comparison

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A recap on differences between beef tenderloin and yogurt

  • Beef tenderloin is higher than yogurt in vitamin B12, iron, zinc, selenium, vitamin B3, vitamin B6, choline, and copper.
  • Beef tenderloin covers your daily vitamin B12 needs 71% more than yogurt.
  • Beef tenderloin contains 83 times more saturated fat than yogurt. While beef tenderloin contains 9.72g of saturated fat, yogurt contains only 0.117g.
  • 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 Yogurt, Greek, plain, nonfat.

Infographic

Beef tenderloin vs Yogurt 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.
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%
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +134.8%
Contains more IronIron +4342.9%
Contains more CopperCopper +623.5%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +50.4%
Contains more ManganeseManganese +55.6%
Contains more SeleniumSelenium +136.1%
Contains more CalciumCalcium +1122.2%
Contains less SodiumSodium -36.8%

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%
Yogurt
3
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin B1Vitamin B1 +291.3%
Contains more Vitamin B3Vitamin B3 +1342.3%
Contains more Vitamin B6Vitamin B6 +296.8%
Contains more Vitamin B12Vitamin B12 +228%
Contains more FolateFolate +14.3%
Contains more CholineCholine +502.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +32.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.278mg
~equal in Vitamin K ~0µg

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
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +134.5%
Contains more FatsFats +6207.7%
Contains more OtherOther +334.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +75.9%

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +19277.4%
Contains more Poly. FatPolyunsaturated fat +8233.3%
Contains less Sat. FatSaturated fat -98.8%

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 Yogurt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Yogurt DV% diff.
Vitamin B12 2.46µg 0.75µg 71%
Saturated fat 9.72g 0.117g 44%
Iron 3.11mg 0.07mg 38%
Fats 24.6g 0.39g 37%
Zinc 4.03mg 0.52mg 32%
Cholesterol 85mg 5mg 27%
Protein 23.9g 10.19g 27%
Monounsaturated fat 10.27g 0.053g 26%
Selenium 22.9µg 9.7µg 24%
Vitamin B3 3mg 0.208mg 17%
Choline 91mg 15.1mg 14%
Vitamin B6 0.25mg 0.063mg 14%
Calories 324kcal 59kcal 13%
Copper 0.123mg 0.017mg 12%
Phosphorus 203mg 135mg 10%
Calcium 9mg 110mg 10%
Polyunsaturated fat 1g 0.012g 7%
Vitamin B1 0.09mg 0.023mg 6%
Potassium 331mg 141mg 6%
Magnesium 22mg 11mg 3%
Vitamin B5 0.25mg 0.331mg 2%
Vitamin B2 0.26mg 0.278mg 1%
Sodium 57mg 36mg 1%
Carbs 0g 3.6g 1%
Net carbs 0g 3.6g N/A
Sugar 0g 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 0µg 1µg 0%
Manganese 0.014mg 0.009mg 0%
Folate 8µg 7µg 0%
Trans fat 0.006g 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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
54%
Beef tenderloin
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 9.603g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 19)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2.6)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.