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  6. Cheese vs. Beef tenderloin

Cheese vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are cheese and beef tenderloin different?

  • Cheese has more calcium, phosphorus, and vitamin A; however, beef tenderloin is richer in vitamin B12, iron, vitamin B3, vitamin B6, and choline.
  • Cheese covers your daily need for calcium, 70% more than beef tenderloin.
  • Beef tenderloin contains less sodium.

Cheese, cheddar and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types were used in this article.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +22.7%
Contains more CalciumCalcium +7788.9%
Contains more PhosphorusPhosphorus +124.1%
Contains more ManganeseManganese +92.9%
Contains more SeleniumSelenium +24.5%
Contains more PotassiumPotassium +335.5%
Contains more IronIron +2121.4%
Contains more CopperCopper +310%
Contains more ZincZinc +10.7%
Contains less SodiumSodium -91.3%

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.
Cheese
Cheese
7
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +64.6%
Contains more Vitamin B5Vitamin B5 +64%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +237.5%
Contains more Vitamin B1Vitamin B1 +210.3%
Contains more Vitamin B3Vitamin B3 +4984.7%
Contains more Vitamin B6Vitamin B6 +278.8%
Contains more Vitamin B12Vitamin B12 +123.6%
Contains more CholineCholine +451.5%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Beef tenderloin DV% diff.
Calcium 710mg 9mg 70%
Vitamin B12 1.1µg 2.46µg 57%
Saturated fat 18.867g 9.72g 42%
Vitamin A 330µg 0µg 37%
Iron 0.14mg 3.11mg 37%
Phosphorus 455mg 203mg 36%
Sodium 653mg 57mg 26%
Vitamin B3 0.059mg 3mg 18%
Choline 16.5mg 91mg 14%
Vitamin B6 0.066mg 0.25mg 14%
Fats 33.31g 24.6g 13%
Vitamin B2 0.428mg 0.26mg 13%
Selenium 28.5µg 22.9µg 10%
Copper 0.03mg 0.123mg 10%
Potassium 76mg 331mg 8%
Folate 27µg 8µg 5%
Cholesterol 99mg 85mg 5%
Vitamin E 0.71mg 5%
Vitamin B1 0.029mg 0.09mg 5%
Calories 404kcal 324kcal 4%
Zinc 3.64mg 4.03mg 4%
Polyunsaturated fat 1.421g 1g 3%
Vitamin B5 0.41mg 0.25mg 3%
Vitamin D 0.6µg 3%
Monounsaturated fat 9.246g 10.27g 3%
Vitamin D 24IU 3%
Protein 22.87g 23.9g 2%
Vitamin K 2.4µg 2%
Carbs 3.09g 0g 1%
Manganese 0.027mg 0.014mg 1%
Magnesium 27mg 22mg 1%
Net carbs 3.09g 0g N/A
Sugar 0.48g 0g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.268mg 0%
Threonine 1.044mg 1.044mg 0%
Isoleucine 1.206mg 1.075mg 0%
Leucine 1.939mg 1.889mg 0%
Lysine 1.025mg 1.989mg 0%
Methionine 0.547mg 0.612mg 0%
Phenylalanine 1.074mg 0.933mg 0%
Valine 1.404mg 1.163mg 0%
Histidine 0.547mg 0.818mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 FatsFats +35.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +18.5%
Contains more WaterWater +30.7%
~equal in Protein ~23.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Poly. FatPolyunsaturated fat +42.1%
Contains less Sat. FatSaturated fat -48.5%
Contains more Mono. FatMonounsaturated fat +11.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.