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Porterhouse steak vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are porterhouse steak and beef tenderloin different?

  • Porterhouse steak has more vitamin B6 and vitamin B3; however, beef tenderloin is richer in vitamin B12, selenium, and monounsaturated fat.
  • Beef tenderloin covers your daily need for saturated fat, 12% more than porterhouse steak.
  • Porterhouse steak contains less cholesterol.

Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types were used in this article.

Infographic

Porterhouse steak 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 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
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 ZincZinc +13.2%
Contains more CalciumCalcium +28.6%
Contains more PotassiumPotassium +10.7%
Contains less SodiumSodium -12.3%
Contains more SeleniumSelenium +16.8%
~equal in Magnesium ~22mg
~equal in Iron ~3.11mg
~equal in Copper ~0.123mg
~equal in Phosphorus ~203mg
~equal in Manganese ~0.014mg

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 0% 0% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
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 B3Vitamin B3 +40.3%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin B6Vitamin B6 +46%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B12Vitamin B12 +12.8%
Contains more FolateFolate +14.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin K ~µg
~equal in Choline ~91mg

All nutrients comparison - raw data values

Nutrient Porterhouse steak Beef tenderloin DV% diff.
Vitamin B12 2.18µg 2.46µg 12%
Saturated fat 7.271g 9.72g 11%
Vitamin B6 0.365mg 0.25mg 9%
Vitamin B3 4.21mg 3mg 8%
Fats 19.27g 24.6g 8%
Selenium 19.6µg 22.9µg 6%
Cholesterol 67mg 85mg 6%
Zinc 4.56mg 4.03mg 5%
Monounsaturated fat 8.65g 10.27g 4%
Polyunsaturated fat 0.69g 1g 2%
Vitamin B2 0.228mg 0.26mg 2%
Calories 276kcal 324kcal 2%
Iron 2.94mg 3.11mg 2%
Vitamin E 0.18mg 1%
Vitamin B5 0.314mg 0.25mg 1%
Copper 0.13mg 0.123mg 1%
Potassium 299mg 331mg 1%
Phosphorus 193mg 203mg 1%
Vitamin B1 0.099mg 0.09mg 1%
Protein 23.96g 23.9g 0%
Magnesium 22mg 22mg 0%
Calcium 7mg 9mg 0%
Sodium 65mg 57mg 0%
Manganese 0.015mg 0.014mg 0%
Folate 7µg 8µg 0%
Choline 91.3mg 91mg 0%
Tryptophan 0.259mg 0.268mg 0%
Threonine 1.104mg 1.044mg 0%
Isoleucine 1.228mg 1.075mg 0%
Leucine 2.105mg 1.889mg 0%
Lysine 2.233mg 1.989mg 0%
Methionine 0.676mg 0.612mg 0%
Phenylalanine 1.033mg 0.933mg 0%
Valine 1.288mg 1.163mg 0%
Histidine 0.775mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 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 WaterWater +13%
Contains more FatsFats +27.7%
Contains more OtherOther +48.3%
~equal in Protein ~23.9g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 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 -25.2%
Contains more Mono. FatMonounsaturated fat +18.7%
Contains more Poly. FatPolyunsaturated fat +44.9%

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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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.