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  6. Roast beef vs. Beef tenderloin

Roast beef vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between roast beef and beef tenderloin

  • Roast beef has more vitamin B6, vitamin B3, and potassium; however, beef tenderloin has more vitamin B12, selenium, iron, and choline.
  • Beef tenderloin's daily need coverage for saturated fat is 42% more.
  • Roast beef has 15 times more sodium than beef tenderloin. Roast beef has 853mg of sodium, while beef tenderloin has 57mg.

The food varieties used in the comparison are Roast beef, deli style, prepackaged, sliced and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Roast beef 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 14% 1.5% 57% 77% 29% 87% 104% 111% 2% 80%
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 PotassiumPotassium +95.5%
Contains more PhosphorusPhosphorus +19.2%
Contains more CalciumCalcium +80%
Contains more IronIron +51.7%
Contains more CopperCopper +43%
Contains more ZincZinc +25.9%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +55.8%
~equal in Magnesium ~22mg
~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% 1% 9.8% 0% 11% 49% 105% 34% 106% 255% 4% 3.8% 24%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +86%
Contains more Vitamin B5Vitamin B5 +126.4%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +109.3%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B12Vitamin B12 +20.6%
Contains more FolateFolate +60%
Contains more CholineCholine +107.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Roast beef Beef tenderloin DV% diff.
Saturated fat 1.318g 9.72g 38%
Sodium 853mg 57mg 35%
Fats 3.69g 24.6g 32%
Monounsaturated fat 1.521g 10.27g 22%
Vitamin B12 2.04µg 2.46µg 18%
Vitamin B6 0.46mg 0.25mg 16%
Vitamin B3 5.581mg 3mg 16%
Selenium 14.7µg 22.9µg 15%
Iron 2.05mg 3.11mg 13%
Cholesterol 51mg 85mg 11%
Protein 18.62g 23.9g 11%
Calories 115kcal 324kcal 10%
Choline 43.9mg 91mg 9%
Potassium 647mg 331mg 9%
Zinc 3.2mg 4.03mg 8%
Phosphorus 242mg 203mg 6%
Vitamin B5 0.566mg 0.25mg 6%
Polyunsaturated fat 0.27g 1g 5%
Copper 0.086mg 0.123mg 4%
Vitamin B1 0.043mg 0.09mg 4%
Vitamin B2 0.213mg 0.26mg 4%
Vitamin E 0.49mg 3%
Vitamin K 1.6µg 1%
Folate 5µg 8µg 1%
Carbs 0.64g 0g 0%
Net carbs 0.64g 0g N/A
Vitamin D 1IU 0%
Magnesium 20mg 22mg 0%
Calcium 5mg 9mg 0%
Sugar 0.29g 0g N/A
Vitamin A 3µg 0µg 0%
Manganese 0.015mg 0.014mg 0%
Trans fat 0.148g 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%
Omega-3 - EPA 0.007g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0.012g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.14g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 4% 74% 3%
Protein: 18.62 g
Fats: 3.69 g
Carbs: 0.64 g
Water: 73.72 g
Other: 3.33 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 +52.4%
Contains more ProteinProtein +28.4%
Contains more FatsFats +566.7%
~equal in Other ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 49% 9%
Saturated fat: Sat. Fat 1.318 g
Monounsaturated fat: Mono. Fat 1.521 g
Polyunsaturated fat: Poly. Fat 0.27 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 -86.4%
Contains more Mono. FatMonounsaturated fat +575.2%
Contains more Poly. FatPolyunsaturated fat +270.4%

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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. Roast beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174570/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.