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Marinara sauce vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on differences between marinara sauce and beef tenderloin

  • Marinara sauce is higher in vitamin A, yet beef tenderloin is higher in vitamin B12, selenium, zinc, iron, phosphorus, vitamin B2, and choline.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than marinara sauce.
  • The amount of cholesterol in marinara sauce is lower.

Food varieties used in this article are Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
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 +200%
Contains less SodiumSodium -47.4%
Contains more ManganeseManganese +878.6%
Contains more MagnesiumMagnesium +22.2%
Contains more IronIron +298.7%
Contains more CopperCopper +51.9%
Contains more ZincZinc +1915%
Contains more PhosphorusPhosphorus +497.1%
Contains more SeleniumSelenium +1981.8%
~equal in Potassium ~331mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.5%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +326.2%
Contains more Vitamin B6Vitamin B6 +44.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +564.2%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 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 +80.7%
Contains more ProteinProtein +1595%
Contains more FatsFats +1562.2%
Contains more OtherOther +88.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 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 -98.3%
Contains more Mono. FatMonounsaturated fat +2624.1%
Contains more Poly. FatPolyunsaturated fat +96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marinara sauce Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Protein 1.41g 23.9g 45%
Saturated fat 0.17g 9.72g 43%
Selenium 1.1µg 22.9µg 40%
Fats 1.48g 24.6g 36%
Zinc 0.2mg 4.03mg 35%
Iron 0.78mg 3.11mg 29%
Cholesterol 2mg 85mg 28%
Monounsaturated fat 0.377g 10.27g 25%
Phosphorus 34mg 203mg 24%
Vitamin E 2.4mg 16%
Vitamin B2 0.061mg 0.26mg 15%
Calories 51kcal 324kcal 14%
Choline 13.7mg 91mg 14%
Vitamin K 13.9µg 12%
Fiber 1.8g 0g 7%
Vitamin B3 3.917mg 3mg 6%
Vitamin B6 0.173mg 0.25mg 6%
Vitamin B1 0.024mg 0.09mg 6%
Manganese 0.137mg 0.014mg 5%
Copper 0.081mg 0.123mg 5%
Vitamin B5 0.25mg 5%
Vitamin A 33µg 0µg 4%
Polyunsaturated fat 0.508g 1g 3%
Carbs 8.06g 0g 3%
Vitamin C 2mg 0mg 2%
Calcium 27mg 9mg 2%
Sodium 30mg 57mg 1%
Magnesium 18mg 22mg 1%
Folate 13µg 8µg 1%
Net carbs 6.26g 0g N/A
Potassium 319mg 331mg 0%
Sugar 5.5g 0g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marinara sauce 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
19%
Marinara sauce
44%
Beef tenderloin
Minerals Daily Need Coverage Score
15%
Marinara sauce
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 83mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 9.55g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 5.5g)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.