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Chicken gizzard vs. Beef tenderloin — In-Depth Nutrition Comparison

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Summary of differences between chicken gizzard and beef tenderloin

  • Chicken gizzard has more selenium; however, beef tenderloin is higher in vitamin B12, vitamin B6, and vitamin B1.
  • Chicken gizzard covers your daily need for cholesterol, 95% more than beef tenderloin.
  • Chicken gizzard has 2 times more selenium than beef tenderloin. While chicken gizzard has 41.1µg of selenium, beef tenderloin has only 22.9µg.
  • Beef tenderloin has less cholesterol.

These are the specific foods used in this comparison Chicken, gizzard, all classes, cooked, simmered and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Chicken gizzard 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 2.1% 5.1% 16% 120% 54% 121% 81% 7.3% 9.7% 224%
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 +88.9%
Contains more CopperCopper +30.9%
Contains more ManganeseManganese +428.6%
Contains more SeleniumSelenium +79.5%
Contains more MagnesiumMagnesium +633.3%
Contains more PotassiumPotassium +84.9%
~equal in Iron ~3.11mg
~equal in Zinc ~4.03mg
~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% 4% 0% 6.5% 48% 59% 28% 16% 130% 0% 3.8% 57%
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 B5Vitamin B5 +87.2%
Contains more CholineCholine +14.7%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B6Vitamin B6 +252.1%
Contains more Vitamin B12Vitamin B12 +136.5%
Contains more FolateFolate +60%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 3% 68%
Protein: 30.39 g
Fats: 2.68 g
Carbs: 0 g
Water: 67.93 g
Other: 0 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 +27.2%
Contains more WaterWater +40.4%
Contains more FatsFats +817.9%
~equal in Carbs ~0g
~equal in Other ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 34% 23%
Saturated fat: Sat. Fat 0.67 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 0.353 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 -93.1%
Contains more Mono. FatMonounsaturated fat +1845.1%
Contains more Poly. FatPolyunsaturated fat +183.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken gizzard Beef tenderloin DV% diff.
Cholesterol 370mg 85mg 95%
Vitamin B12 1.04µg 2.46µg 59%
Saturated fat 0.67g 9.72g 41%
Fats 2.68g 24.6g 34%
Selenium 41.1µg 22.9µg 33%
Monounsaturated fat 0.528g 10.27g 24%
Vitamin B6 0.071mg 0.25mg 14%
Protein 30.39g 23.9g 13%
Calories 154kcal 324kcal 9%
Vitamin B1 0.026mg 0.09mg 5%
Magnesium 3mg 22mg 5%
Zinc 4.42mg 4.03mg 4%
Potassium 179mg 331mg 4%
Polyunsaturated fat 0.353g 1g 4%
Copper 0.161mg 0.123mg 4%
Vitamin B2 0.21mg 0.26mg 4%
Vitamin B5 0.468mg 0.25mg 4%
Manganese 0.074mg 0.014mg 3%
Phosphorus 189mg 203mg 2%
Choline 104.4mg 91mg 2%
Calcium 17mg 9mg 1%
Folate 5µg 8µg 1%
Iron 3.19mg 3.11mg 1%
Vitamin B3 3.12mg 3mg 1%
Vitamin E 0.2mg 1%
Sodium 56mg 57mg 0%
Trans fat 0.13g N/A
Tryptophan 0.268mg 0%
Threonine 1.044mg 0%
Isoleucine 1.075mg 0%
Leucine 1.889mg 0%
Lysine 1.989mg 0%
Methionine 0.612mg 0%
Phenylalanine 0.933mg 0%
Valine 1.163mg 0%
Histidine 0.818mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken gizzard 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
27%
Chicken gizzard
44%
Beef tenderloin
Minerals Daily Need Coverage Score
64%
Chicken gizzard
54%
Beef tenderloin

Comparison summary

Which food contains less Sodium?
Chicken gizzard
Chicken gizzard contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Chicken gizzard
Chicken gizzard is lower in Saturated fat (difference - 9.05g)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 285mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Chicken gizzard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171457/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.