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Parmigiano-Reggiano vs. Beef tenderloin — In-Depth Nutrition Comparison

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Summary of differences between parmigiano-Reggiano and beef tenderloin

  • Parmigiano-Reggiano has more calcium, phosphorus, vitamin B2, and copper; however, beef tenderloin is higher in iron, vitamin B3, vitamin B6, and choline.
  • Parmigiano-Reggiano covers your daily need for calcium, 110% more than beef tenderloin.
  • Parmigiano-Reggiano has 27 times more sodium than beef tenderloin. While parmigiano-Reggiano has 1529mg of sodium, beef tenderloin has only 57mg.
  • The glycemic index of parmigiano-Reggiano is higher.

These are the specific foods used in this comparison Cheese, parmesan, dry grated, reduced fat and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
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 +72.7%
Contains more CalciumCalcium +12222.2%
Contains more CopperCopper +93.5%
Contains more PhosphorusPhosphorus +259.1%
Contains more ManganeseManganese +507.1%
Contains more PotassiumPotassium +164.8%
Contains more IronIron +245.6%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +29.4%
~equal in Zinc ~4.03mg

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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 +86.9%
Contains more Vitamin B5Vitamin B5 +30%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B3Vitamin B3 +2531.6%
Contains more Vitamin B6Vitamin B6 +410.2%
Contains more CholineCholine +339.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~2.46µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 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 CarbsCarbs +∞%
Contains more OtherOther +156.5%
Contains more ProteinProtein +19.5%
Contains more FatsFats +23%
~equal in Water ~48.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 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 -27%
Contains more Mono. FatMonounsaturated fat +68.4%
Contains more Poly. FatPolyunsaturated fat +116.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Beef tenderloin DV% diff.
Calcium 1109mg 9mg 110%
Phosphorus 729mg 203mg 75%
Sodium 1529mg 57mg 64%
Iron 0.9mg 3.11mg 28%
Vitamin B3 0.114mg 3mg 18%
Vitamin A 160µg 0µg 18%
Vitamin B2 0.486mg 0.26mg 17%
Saturated fat 13.317g 9.72g 16%
Vitamin B6 0.049mg 0.25mg 15%
Choline 20.7mg 91mg 13%
Copper 0.238mg 0.123mg 13%
Monounsaturated fat 6.098g 10.27g 10%
Selenium 17.7µg 22.9µg 9%
Vitamin B12 2.26µg 2.46µg 8%
Protein 20g 23.9g 8%
Fats 20g 24.6g 7%
Potassium 125mg 331mg 6%
Vitamin B1 0.029mg 0.09mg 5%
Magnesium 38mg 22mg 4%
Polyunsaturated fat 0.462g 1g 4%
Calories 265kcal 324kcal 3%
Manganese 0.085mg 0.014mg 3%
Vitamin D 0.4µg 2%
Vitamin B5 0.325mg 0.25mg 2%
Vitamin D 15IU 2%
Vitamin E 0.17mg 1%
Zinc 3.87mg 4.03mg 1%
Vitamin K 1.7µg 1%
Folate 10µg 8µg 1%
Cholesterol 88mg 85mg 1%
Net carbs 1.37g 0g N/A
Carbs 1.37g 0g 0%
Tryptophan 0.24mg 0.268mg 0%
Threonine 1.519mg 1.044mg 0%
Isoleucine 1.2mg 1.075mg 0%
Leucine 2.983mg 1.889mg 0%
Lysine 2.459mg 1.989mg 0%
Methionine 0.369mg 0.612mg 0%
Phenylalanine 1.604mg 0.933mg 0%
Valine 1.498mg 1.163mg 0%
Histidine 0.752mg 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Beef tenderloin
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
40%
Parmigiano-Reggiano
44%
Beef tenderloin
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1472mg)
Which food is lower in Saturated fat?
Beef tenderloin
Beef tenderloin is lower in Saturated fat (difference - 3.597g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 27)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $3.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.