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Penne vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on differences between penne and beef tenderloin

  • Penne is higher in fiber and calcium, yet beef tenderloin is higher in iron, zinc, phosphorus, and potassium.
  • Beef tenderloin covers your daily saturated fat needs 37% more than penne.
  • The amount of sodium in beef tenderloin is lower.
  • The glycemic index of beef tenderloin is lower.

Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Penne 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.
Penne
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
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 +36.4%
Contains more CalciumCalcium +888.9%
Contains more PotassiumPotassium +171.3%
Contains more IronIron +288.8%
Contains more ZincZinc +266.4%
Contains more PhosphorusPhosphorus +72%
Contains less SodiumSodium -77%

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.
Penne
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% 0% 0% 0% 0% 0% 0% 0% 0% 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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 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 +49.7%
Contains more ProteinProtein +319.3%
Contains more FatsFats +515%
Contains more OtherOther +184.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 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 -76.3%
Contains more Mono. FatMonounsaturated fat +927%
Contains more Poly. FatPolyunsaturated fat +150%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Penne Beef tenderloin DV% diff.
Vitamin B12 2.46µg 103%
Selenium 22.9µg 42%
Protein 5.7g 23.9g 36%
Saturated fat 2.3g 9.72g 34%
Fats 4g 24.6g 32%
Iron 0.8mg 3.11mg 29%
Zinc 1.1mg 4.03mg 27%
Cholesterol 12mg 85mg 24%
Monounsaturated fat 1g 10.27g 23%
Vitamin B2 0.26mg 20%
Vitamin B6 0.25mg 19%
Vitamin B3 3mg 19%
Choline 91mg 17%
Copper 0.123mg 14%
Phosphorus 118mg 203mg 12%
Fiber 2.7g 0g 11%
Calories 126kcal 324kcal 10%
Calcium 89mg 9mg 8%
Sodium 248mg 57mg 8%
Vitamin B1 0.09mg 8%
Carbs 16.8g 0g 6%
Potassium 122mg 331mg 6%
Vitamin B5 0.25mg 5%
Polyunsaturated fat 0.4g 1g 4%
Folate 8µg 2%
Magnesium 30mg 22mg 2%
Manganese 0.014mg 1%
Net carbs 14.1g 0g N/A
Sugar 1.9g 0g N/A
Trans fat 0.2g 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
Penne 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
0%
Penne
44%
Beef tenderloin
Minerals Daily Need Coverage Score
20%
Penne
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Penne
Penne is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated fat?
Penne
Penne is lower in Saturated fat (difference - 7.42g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 191mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food is richer in vitamins?
Beef tenderloin
Beef tenderloin is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.