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  6. Beefsteak raw vs. Beef tenderloin

Beefsteak raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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Summary of differences between beefsteak raw and beef tenderloin

  • Beefsteak raw has more vitamin B6, vitamin B3, zinc, vitamin B12, and selenium; however, beef tenderloin is higher in iron and vitamin B2.
  • Beef tenderloin covers your daily need for saturated fat, 39% more than beefsteak raw.
  • Beefsteak raw has 2 times more vitamin B6 than beef tenderloin. While beefsteak raw has 0.543mg of vitamin B6, beef tenderloin has only 0.25mg.
  • Beefsteak raw has less cholesterol.

These are the specific foods used in this comparison Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Beefsteak raw vs Beef tenderloin 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 MagnesiumMagnesium +13.6%
Contains more PotassiumPotassium +13.3%
Contains more ZincZinc +31.5%
Contains more SeleniumSelenium +21.8%
Contains more CalciumCalcium +80%
Contains more IronIron +55.5%
Contains more CopperCopper +55.7%
~equal in Phosphorus ~203mg
~equal in Sodium ~57mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +68.3%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~2.46µg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Beef tenderloin DV% diff.
Saturated fat 1.875g 9.72g 36%
Fats 5.36g 24.6g 30%
Vitamin B6 0.543mg 0.25mg 23%
Monounsaturated fat 2.354g 10.27g 20%
Choline 91mg 17%
Iron 2mg 3.11mg 14%
Vitamin B3 5.048mg 3mg 13%
Zinc 5.3mg 4.03mg 12%
Vitamin B12 2.69µg 2.46µg 10%
Calories 134kcal 324kcal 10%
Selenium 27.9µg 22.9µg 9%
Cholesterol 67mg 85mg 6%
Vitamin B2 0.182mg 0.26mg 6%
Copper 0.079mg 0.123mg 5%
Vitamin B5 0.25mg 5%
Polyunsaturated fat 0.189g 1g 5%
Protein 21.38g 23.9g 5%
Phosphorus 220mg 203mg 2%
Folate 3µg 8µg 1%
Vitamin K 1.5µg 1%
Magnesium 25mg 22mg 1%
Potassium 375mg 331mg 1%
Vitamin B1 0.075mg 0.09mg 1%
Manganese 0.014mg 1%
Vitamin D 0.1µg 1%
Vitamin D 3IU 0%
Calcium 5mg 9mg 0%
Sodium 55mg 57mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.268mg 0%
Threonine 1.099mg 1.044mg 0%
Isoleucine 1.09mg 1.075mg 0%
Leucine 2.011mg 1.889mg 0%
Lysine 2.247mg 1.989mg 0%
Methionine 0.621mg 0.612mg 0%
Phenylalanine 0.931mg 0.933mg 0%
Valine 1.152mg 1.163mg 0%
Histidine 0.868mg 0.818mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 WaterWater +50.8%
Contains more ProteinProtein +11.8%
Contains more FatsFats +359%
Contains more OtherOther +848.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 -80.7%
Contains more Mono. FatMonounsaturated fat +336.3%
Contains more Poly. FatPolyunsaturated fat +429.1%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.