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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 of 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.
Beefsteak raw
Beefsteak raw
6
:
4
Beef tenderloin
Beef tenderloin
Contains more Magnesium +13.6%
Contains more Potassium +13.3%
Contains more Zinc +31.5%
Contains more Selenium +21.8%
Contains more Calcium +80%
Contains more Iron +55.5%
Contains more Copper +55.7%
Equal in Phosphorus - 203
Equal in Sodium - 57
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Magnesium +13.6%
Contains more Potassium +13.3%
Contains more Zinc +31.5%
Contains more Selenium +21.8%
Contains more Calcium +80%
Contains more Iron +55.5%
Contains more Copper +55.7%
Equal in Phosphorus - 203
Equal in Sodium - 57

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.
Beefsteak raw
Beefsteak raw
6
:
4
Beef tenderloin
Beef tenderloin
Contains more Vitamin A +∞%
Contains more Vitamin B3 +68.3%
Contains more Vitamin B6 +117.2%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +42.9%
Contains more Folate +166.7%
Equal in Vitamin B12 - 2.46
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +68.3%
Contains more Vitamin B6 +117.2%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +42.9%
Contains more Folate +166.7%
Equal in Vitamin B12 - 2.46

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
3
Beef tenderloin
Beef tenderloin
Contains more Water +50.8%
Contains more Protein +11.8%
Contains more Fats +359%
Contains more Other +848.5%
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
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
Contains more Water +50.8%
Contains more Protein +11.8%
Contains more Fats +359%
Contains more Other +848.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beefsteak raw
Beefsteak raw
1
:
2
Beef tenderloin
Beef tenderloin
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +336.3%
Contains more Polyunsaturated fat +429.1%
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +336.3%
Contains more Polyunsaturated fat +429.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak raw Beef tenderloin
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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
52%
Beefsteak raw
44%
Beef tenderloin
Minerals Daily Need Coverage Score
55%
Beefsteak raw
54%
Beef tenderloin

Comparison summary

Which food contains less Sodium?
Beefsteak raw
Beefsteak raw contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Beefsteak raw
Beefsteak raw is lower in Saturated Fat (difference - 7.845g)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. 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.