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  6. Matzo vs. Beef tenderloin

Matzo vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between matzo and beef tenderloin?

  • Matzo is richer in manganese, selenium, vitamin B1, and fiber, while beef tenderloin is higher in vitamin B12, zinc, phosphorus, and choline.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% higher.
  • Matzo is lower in saturated fat.

We used Crackers, matzo, plain and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Matzo 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.
Matzo
Matzo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
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 +13.6%
Contains more CalciumCalcium +44.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +4542.9%
Contains more SeleniumSelenium +61.1%
Contains more PotassiumPotassium +195.5%
Contains more CopperCopper +105%
Contains more ZincZinc +492.6%
Contains more PhosphorusPhosphorus +128.1%
~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.
Matzo
Matzo
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% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +330%
Contains more Vitamin B2Vitamin B2 +11.9%
Contains more Vitamin B3Vitamin B3 +29.7%
Contains more Vitamin B5Vitamin B5 +77.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +112.5%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +742.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Matzo Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Saturated fat 0.226g 9.72g 43%
Fats 1.4g 24.6g 36%
Zinc 0.68mg 4.03mg 30%
Protein 10g 23.9g 28%
Carbs 83.7g 0g 28%
Cholesterol 0mg 85mg 28%
Manganese 0.65mg 0.014mg 28%
Monounsaturated fat 0.127g 10.27g 25%
Vitamin B1 0.387mg 0.09mg 25%
Selenium 36.9µg 22.9µg 25%
Phosphorus 89mg 203mg 16%
Choline 10.8mg 91mg 15%
Fiber 3g 0g 12%
Vitamin B6 0.115mg 0.25mg 10%
Copper 0.06mg 0.123mg 7%
Vitamin B3 3.892mg 3mg 6%
Potassium 112mg 331mg 6%
Vitamin B5 0.443mg 0.25mg 4%
Calories 395kcal 324kcal 4%
Polyunsaturated fat 0.603g 1g 3%
Folate 17µg 8µg 2%
Vitamin B2 0.291mg 0.26mg 2%
Sodium 0mg 57mg 2%
Iron 3.16mg 3.11mg 1%
Magnesium 25mg 22mg 1%
Net carbs 80.7g 0g N/A
Calcium 13mg 9mg 0%
Sugar 0.29g 0g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.116mg 0.268mg 0%
Threonine 0.267mg 1.044mg 0%
Isoleucine 0.371mg 1.075mg 0%
Leucine 0.692mg 1.889mg 0%
Lysine 0.193mg 1.989mg 0%
Methionine 0.176mg 0.612mg 0%
Phenylalanine 0.494mg 0.933mg 0%
Valine 0.42mg 1.163mg 0%
Histidine 0.213mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 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 ProteinProtein +139%
Contains more FatsFats +1657.1%
Contains more WaterWater +1024.9%
Contains more OtherOther +421.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 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 -97.7%
Contains more Mono. FatMonounsaturated fat +7986.6%
Contains more Poly. FatPolyunsaturated fat +65.8%

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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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.