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Beefsteak vs. Beef tenderloin — In-Depth Nutrition Comparison

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Summary of differences between beefsteak and beef tenderloin

  • Beefsteak has more vitamin B6, vitamin B3, selenium, zinc, and vitamin B5; however, beef tenderloin is higher in vitamin B12, iron, vitamin B2, and copper.
  • Beef tenderloin covers your daily need for vitamin B12, 45% more than beefsteak.
  • Beefsteak has 2 times more vitamin B6 than beef tenderloin. While beefsteak has 0.585mg of vitamin B6, beef tenderloin has only 0.25mg.
  • Beefsteak has less saturated fat.

These are the specific foods used in this comparison Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Beefsteak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
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 +144.4%
Contains more ZincZinc +20.3%
Contains more SeleniumSelenium +25.8%
Contains more IronIron +90.8%
Contains more CopperCopper +68.5%
Contains more ManganeseManganese +55.6%
~equal in Magnesium ~22mg
~equal in Potassium ~331mg
~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% 9% 0% 20% 32% 131% 32% 135% 173% 4% 6% 56%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +132.6%
Contains more Vitamin B5Vitamin B5 +110.8%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +11.9%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B12Vitamin B12 +78.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Folate ~8µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 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 +11.8%
Contains more WaterWater +19.8%
Contains more FatsFats +62.8%
Contains more OtherOther +1390.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 4%
Saturated fat: Sat. Fat 5.951 g
Monounsaturated fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 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 -38.8%
Contains more Mono. FatMonounsaturated fat +63.1%
Contains more Poly. FatPolyunsaturated fat +78.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beefsteak Beef tenderloin DV% diff.
Vitamin B12 1.38µg 2.46µg 45%
Vitamin B6 0.585mg 0.25mg 26%
Vitamin B3 6.978mg 3mg 25%
Iron 1.63mg 3.11mg 19%
Saturated fat 5.951g 9.72g 17%
Fats 15.11g 24.6g 15%
Selenium 28.8µg 22.9µg 11%
Monounsaturated fat 6.298g 10.27g 10%
Vitamin B2 0.14mg 0.26mg 9%
Zinc 4.85mg 4.03mg 7%
Vitamin B5 0.527mg 0.25mg 6%
Copper 0.073mg 0.123mg 6%
Protein 26.72g 23.9g 6%
Calories 250kcal 324kcal 4%
Polyunsaturated fat 0.56g 1g 3%
Vitamin E 0.45mg 3%
Cholesterol 79mg 85mg 2%
Choline 101.8mg 91mg 2%
Vitamin B1 0.078mg 0.09mg 1%
Phosphorus 213mg 203mg 1%
Calcium 22mg 9mg 1%
Vitamin K 1.6µg 1%
Magnesium 23mg 22mg 0%
Potassium 340mg 331mg 0%
Sodium 57mg 57mg 0%
Manganese 0.009mg 0.014mg 0%
Folate 8µg 8µg 0%
Tryptophan 0.173mg 0.268mg 0%
Threonine 1.054mg 1.044mg 0%
Isoleucine 1.201mg 1.075mg 0%
Leucine 2.099mg 1.889mg 0%
Lysine 2.23mg 1.989mg 0%
Methionine 0.687mg 0.612mg 0%
Phenylalanine 1.042mg 0.933mg 0%
Valine 1.309mg 1.163mg 0%
Histidine 0.842mg 0.818mg 0%

Which food is preferable for your diet?

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

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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
46%
Beefsteak
44%
Beef tenderloin
Minerals Daily Need Coverage Score
53%
Beefsteak
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Beefsteak
Beefsteak is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated fat?
Beefsteak
Beefsteak is lower in Saturated fat (difference - 3.769g)
Which food is richer in minerals?
Beefsteak
Beefsteak is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (57 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168720/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.