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Beef vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between beef and beef tenderloin?

  • Beef is richer in vitamin B12, vitamin B6, vitamin B3, vitamin B2, and phosphorus, while beef tenderloin is higher in monounsaturated fat.
  • Beef's daily need coverage for vitamin B12 is 73% higher.
  • Beef tenderloin has 3 times less vitamin B6 than beef. Beef has 0.669mg of vitamin B6, while beef tenderloin has 0.25mg.
  • Beef is lower in saturated fat.

We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Beef vs Beef tenderloin 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.
Beef
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
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%
Contains more CalciumCalcium +44.4%
Contains more PhosphorusPhosphorus +27.6%
Contains more MagnesiumMagnesium +57.1%
Contains more CopperCopper +26.8%
Contains more ManganeseManganese +55.6%
~equal in Potassium ~331mg
~equal in Iron ~3.11mg
~equal in Zinc ~4.03mg
~equal in Sodium ~57mg
~equal in Selenium ~22.9µg

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
9
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +92%
Contains more Vitamin B5Vitamin B5 +92.4%
Contains more Vitamin B6Vitamin B6 +167.6%
Contains more Vitamin B12Vitamin B12 +71.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more FolateFolate +14.3%
Contains more CholineCholine +20.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beef Beef tenderloin DV% diff.
Vitamin B12 4.21µg 2.46µg 73%
Saturated fat 2.595g 9.72g 32%
Vitamin B6 0.669mg 0.25mg 32%
Fats 6.54g 24.6g 28%
Monounsaturated fat 2.734g 10.27g 19%
Vitamin B3 5.76mg 3mg 17%
Vitamin B2 0.4mg 0.26mg 11%
Phosphorus 259mg 203mg 8%
Calories 169kcal 324kcal 8%
Protein 27.55g 23.9g 7%
Vitamin B5 0.481mg 0.25mg 5%
Selenium 25.4µg 22.9µg 5%
Copper 0.097mg 0.123mg 3%
Polyunsaturated fat 0.532g 1g 3%
Zinc 3.7mg 4.03mg 3%
Choline 75.6mg 91mg 3%
Vitamin E 0.25mg 2%
Magnesium 14mg 22mg 2%
Vitamin K 1.6µg 1%
Iron 3.04mg 3.11mg 1%
Vitamin D 0.1µg 1%
Vitamin B1 0.074mg 0.09mg 1%
Potassium 352mg 331mg 1%
Cholesterol 85mg 85mg 0%
Vitamin D 3IU 0%
Calcium 13mg 9mg 0%
Sodium 54mg 57mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.009mg 0.014mg 0%
Folate 7µg 8µg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0.268mg 0%
Threonine 1.534mg 1.044mg 0%
Isoleucine 1.52mg 1.075mg 0%
Leucine 2.833mg 1.889mg 0%
Lysine 3.178mg 1.989mg 0%
Methionine 0.871mg 0.612mg 0%
Phenylalanine 1.299mg 0.933mg 0%
Valine 1.603mg 1.163mg 0%
Histidine 1.244mg 0.818mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more ProteinProtein +15.3%
Contains more WaterWater +35.8%
Contains more FatsFats +276.1%
Contains more OtherOther +1465%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +275.6%
Contains more Poly. FatPolyunsaturated fat +88%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.