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  6. Cheese sandwich vs. Beef tenderloin

Cheese sandwich vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between cheese sandwich and beef tenderloin

  • Cheese sandwich has more manganese, phosphorus, vitamin B1, calcium, and folate; however, beef tenderloin has more vitamin B12 and zinc.
  • Beef tenderloin's daily need coverage for vitamin B12 is 98% more.
  • Cheese sandwich has 77 times more manganese than beef tenderloin. Cheese sandwich has 1.083mg of manganese, while beef tenderloin has 0.014mg.
  • Beef tenderloin is lower in sodium.
  • Cheese sandwich has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 +145.5%
Contains more CalciumCalcium +2166.7%
Contains more CopperCopper +30.1%
Contains more PhosphorusPhosphorus +88.2%
Contains more ManganeseManganese +7635.7%
Contains more IronIron +18.7%
Contains more ZincZinc +363.2%
Contains less SodiumSodium -93.2%
~equal in Potassium ~331mg
~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.
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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +297.8%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin B5Vitamin B5 +148.8%
Contains more FolateFolate +700%
Contains more Vitamin B12Vitamin B12 +1950%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3mg
~equal in Vitamin B6 ~0.25mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Beef tenderloin DV% diff.
Vitamin B12 0.12µg 2.46µg 98%
Polyunsaturated fat 9.166g 1g 54%
Manganese 1.083mg 0.014mg 46%
Sodium 839mg 57mg 34%
Zinc 0.87mg 4.03mg 29%
Protein 9.8g 23.9g 28%
Cholesterol 7mg 85mg 26%
Phosphorus 382mg 203mg 26%
Saturated fat 4.129g 9.72g 25%
Vitamin B1 0.358mg 0.09mg 22%
Calcium 204mg 9mg 20%
Carbs 58.2g 0g 19%
Choline 91mg 17%
Folate 64µg 8µg 14%
Vitamin B2 0.427mg 0.26mg 13%
Fiber 3.1g 0g 12%
Calories 497kcal 324kcal 9%
Magnesium 54mg 22mg 8%
Vitamin B5 0.622mg 0.25mg 7%
Iron 2.62mg 3.11mg 6%
Copper 0.16mg 0.123mg 4%
Selenium 24.3µg 22.9µg 3%
Vitamin A 21µg 0µg 2%
Vitamin C 1.5mg 0mg 2%
Fats 25g 24.6g 1%
Vitamin B3 3.185mg 3mg 1%
Vitamin B6 0.261mg 0.25mg 1%
Potassium 306mg 331mg 1%
Net carbs 55.1g 0g N/A
Monounsaturated fat 10.351g 10.27g 0%
Tryptophan 0.13mg 0.268mg 0%
Threonine 0.298mg 1.044mg 0%
Isoleucine 0.383mg 1.075mg 0%
Leucine 0.698mg 1.889mg 0%
Lysine 0.344mg 1.989mg 0%
Methionine 0.167mg 0.612mg 0%
Phenylalanine 0.472mg 0.933mg 0%
Valine 0.438mg 1.163mg 0%
Histidine 0.219mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +21.4%
Contains more ProteinProtein +143.9%
Contains more WaterWater +1411.6%
~equal in Fats ~24.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 -57.5%
Contains more Poly. FatPolyunsaturated fat +816.6%
~equal in Monounsaturated fat ~10.27g

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.