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  6. Pancake vs. Beef tenderloin

Pancake vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between pancake and beef tenderloin

  • Pancake has more calcium and vitamin B1; however, beef tenderloin has more vitamin B12, zinc, iron, vitamin B6, selenium, and vitamin B3.
  • Beef tenderloin's daily need coverage for vitamin B12 is 93% more.
  • Pancake has 24 times more calcium than beef tenderloin. Pancake has 219mg of calcium, while beef tenderloin has 9mg.
  • Beef tenderloin is lower in sodium.
  • Pancake has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Pancakes, plain, prepared from recipe and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Pancake 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 +2333.3%
Contains more ManganeseManganese +1328.6%
Contains more MagnesiumMagnesium +37.5%
Contains more PotassiumPotassium +150.8%
Contains more IronIron +72.8%
Contains more CopperCopper +151%
Contains more ZincZinc +619.6%
Contains more PhosphorusPhosphorus +27.7%
Contains less SodiumSodium -87%
Contains more SeleniumSelenium +53.7%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 B1Vitamin B1 +123.3%
Contains more Vitamin B5Vitamin B5 +62%
Contains more FolateFolate +375%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B6Vitamin B6 +443.5%
Contains more Vitamin B12Vitamin B12 +1018.2%
~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 Pancake Beef tenderloin DV% diff.
Vitamin B12 0.22µg 2.46µg 93%
Saturated fat 2.122g 9.72g 35%
Protein 6.4g 23.9g 35%
Zinc 0.56mg 4.03mg 32%
Fats 9.7g 24.6g 23%
Polyunsaturated fat 4.447g 1g 23%
Calcium 219mg 9mg 21%
Monounsaturated fat 2.474g 10.27g 19%
Choline 91mg 17%
Sodium 439mg 57mg 17%
Iron 1.8mg 3.11mg 16%
Vitamin B6 0.046mg 0.25mg 16%
Selenium 14.9µg 22.9µg 15%
Cholesterol 59mg 85mg 9%
Carbs 28.3g 0g 9%
Vitamin B3 1.567mg 3mg 9%
Vitamin B1 0.201mg 0.09mg 9%
Folate 38µg 8µg 8%
Manganese 0.2mg 0.014mg 8%
Copper 0.049mg 0.123mg 8%
Vitamin A 54µg 0µg 6%
Phosphorus 159mg 203mg 6%
Potassium 132mg 331mg 6%
Calories 227kcal 324kcal 5%
Vitamin B5 0.405mg 0.25mg 3%
Vitamin B2 0.281mg 0.26mg 2%
Magnesium 16mg 22mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 28.3g 0g N/A
Tryptophan 0.08mg 0.268mg 0%
Threonine 0.237mg 1.044mg 0%
Isoleucine 0.297mg 1.075mg 0%
Leucine 0.513mg 1.889mg 0%
Lysine 0.321mg 1.989mg 0%
Methionine 0.147mg 0.612mg 0%
Phenylalanine 0.319mg 0.933mg 0%
Valine 0.335mg 1.163mg 0%
Histidine 0.152mg 0.818mg 0%
Omega-3 - DHA 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +273.4%
Contains more FatsFats +153.6%
Contains more OtherOther +15.9%
~equal in Water ~48.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 -78.2%
Contains more Poly. FatPolyunsaturated fat +344.7%
Contains more Mono. FatMonounsaturated fat +315.1%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.