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Gratin vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between gratin and beef tenderloin

  • Gratin has less vitamin B12, selenium, iron, zinc, phosphorus, vitamin B3, and vitamin B2.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Gratin has 8 times more sodium than beef tenderloin. Gratin has 433mg of sodium, while beef tenderloin has 57mg.

The food varieties used in the comparison are Potatoes, au gratin, home-prepared from recipe using butter and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Gratin vs Beef tenderloin infographic
Infographic link

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.
Gratin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 +1222.2%
Contains more PotassiumPotassium +19.6%
Contains more CopperCopper +30.1%
Contains more ManganeseManganese +1050%
Contains more IronIron +385.9%
Contains more ZincZinc +484.1%
Contains more PhosphorusPhosphorus +79.6%
Contains less SodiumSodium -86.8%
Contains more SeleniumSelenium +748.1%
~equal in Magnesium ~22mg

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.
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 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 B5Vitamin B5 +54.8%
Contains more FolateFolate +37.5%
Contains more Vitamin B1Vitamin B1 +40.6%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B3Vitamin B3 +202.1%
Contains more Vitamin B6Vitamin B6 +43.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
2
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 WaterWater +53%
Contains more ProteinProtein +372.3%
Contains more FatsFats +224.1%
Contains more OtherOther +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 -51.3%
Contains more Mono. FatMonounsaturated fat +377.9%
Contains more Poly. FatPolyunsaturated fat +262.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 5.06g 23.9g 38%
Selenium 2.7µg 22.9µg 37%
Iron 0.64mg 3.11mg 31%
Zinc 0.69mg 4.03mg 30%
Fats 7.59g 24.6g 26%
Saturated fat 4.733g 9.72g 23%
Cholesterol 23mg 85mg 21%
Monounsaturated fat 2.149g 10.27g 20%
Choline 91mg 17%
Sodium 433mg 57mg 16%
Vitamin B3 0.993mg 3mg 13%
Phosphorus 113mg 203mg 13%
Vitamin C 9.9mg 0mg 11%
Vitamin B2 0.116mg 0.26mg 11%
Calcium 119mg 9mg 11%
Calories 132kcal 324kcal 10%
Vitamin A 64µg 0µg 7%
Fiber 1.8g 0g 7%
Manganese 0.161mg 0.014mg 6%
Vitamin B6 0.174mg 0.25mg 6%
Polyunsaturated fat 0.276g 1g 5%
Carbs 11.27g 0g 4%
Copper 0.16mg 0.123mg 4%
Vitamin B5 0.387mg 0.25mg 3%
Vitamin B1 0.064mg 0.09mg 2%
Potassium 396mg 331mg 2%
Folate 11µg 8µg 1%
Net carbs 9.47g 0g N/A
Magnesium 20mg 22mg 0%
Tryptophan 0.07mg 0.268mg 0%
Threonine 0.192mg 1.044mg 0%
Isoleucine 0.284mg 1.075mg 0%
Leucine 0.443mg 1.889mg 0%
Lysine 0.381mg 1.989mg 0%
Methionine 0.117mg 0.612mg 0%
Phenylalanine 0.254mg 0.933mg 0%
Valine 0.325mg 1.163mg 0%
Histidine 0.151mg 0.818mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin 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
14%
Gratin
44%
Beef tenderloin
Minerals Daily Need Coverage Score
32%
Gratin
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Gratin
Gratin is lower in Cholesterol (difference - 62mg)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Gratin
Gratin is lower in Saturated fat (difference - 4.987g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 376mg)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.