Hamburger vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are hamburgers and beef tenderloin different?

Hamburgers are higher in vitamin B3, folate, vitamin B1, and calcium; however, beef tenderloin is richer in vitamin B12, zinc, and phosphorus.
Daily need coverage for vitamin B12 for beef tenderloin is 43% higher.
Hamburgers contain 11 times more calcium than beef tenderloin. While hamburgers contain 102mg of calcium, beef tenderloin contains only 9mg.
Beef tenderloin has less sodium.
Beef tenderloin has a lower glycemic index (0) than hamburgers (66).

Fast foods, hamburger; double, regular, patty; plain and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

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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.

Hamburger

Beef tenderloin

Contains more CalciumCalcium	+1033.3%
Contains more ManganeseManganese	+1450%

Contains more PotassiumPotassium	+46.5%
Contains more CopperCopper	+35.2%
Contains more ZincZinc	+40.4%
Contains more PhosphorusPhosphorus	+49.3%
Contains less SodiumSodium	-86.2%

~equal in Magnesium ~22mg

~equal in Iron ~3.11mg

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.

Hamburger

Beef tenderloin

Contains more Vitamin B1Vitamin B1	+141.1%
Contains more Vitamin B3Vitamin B3	+78.8%
Contains more Vitamin B5Vitamin B5	+24%
Contains more FolateFolate	+600%

Contains more Vitamin B6Vitamin B6	+23.2%
Contains more Vitamin B12Vitamin B12	+70.8%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.26mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.44µg	2.46µg	43%
Selenium		22.9µg	42%
Saturated fat	5.096g	9.72g	21%
Choline		91mg	17%
Fats	14.36g	24.6g	16%
Sodium	414mg	57mg	16%
Vitamin B3	5.365mg	3mg	15%
Protein	17.08g	23.9g	14%
Cholesterol	47mg	85mg	13%
Monounsaturated fat	5.495g	10.27g	12%
Folate	56µg	8µg	12%
Zinc	2.87mg	4.03mg	11%
Vitamin B1	0.217mg	0.09mg	11%
Phosphorus	136mg	203mg	10%
Calcium	102mg	9mg	9%
Manganese	0.217mg	0.014mg	9%
Carbs	24.1g	0g	8%
Vitamin B6	0.203mg	0.25mg	4%
Fiber	0.9g	0g	4%
Copper	0.091mg	0.123mg	4%
Polyunsaturated fat	0.38g	1g	4%
Fructose	2.03g		3%
Iron	2.88mg	3.11mg	3%
Potassium	226mg	331mg	3%
Vitamin B5	0.31mg	0.25mg	1%
Vitamin B2	0.25mg	0.26mg	1%
Calories	295kcal	324kcal	1%
Net carbs	23.2g	0g	N/A
Magnesium	20mg	22mg	0%
Sugar	4.15g	0g	N/A
Trans fat	0.814g		N/A
Tryptophan	0.206mg	0.268mg	0%
Threonine	0.666mg	1.044mg	0%
Isoleucine	0.716mg	1.075mg	0%
Leucine	1.319mg	1.889mg	0%
Lysine	1.226mg	1.989mg	0%
Methionine	0.37mg	0.612mg	0%
Phenylalanine	0.677mg	0.933mg	0%
Valine	0.823mg	1.163mg	0%
Histidine	0.505mg	0.818mg	0%