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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
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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.
Contains more Phosphorus +19.2%
Contains more Potassium +95.5%
Contains more Calcium +80%
Contains more Iron +51.7%
Contains less Sodium -93.3%
Contains more Zinc +25.9%
Contains more Copper +43%
Contains more Selenium +55.8%
Equal in Magnesium - 22
Equal in Manganese - 0.014
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 77% 15% 104% 58% 112% 88% 29% 2% 81%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Phosphorus +19.2%
Contains more Potassium +95.5%
Contains more Calcium +80%
Contains more Iron +51.7%
Contains less Sodium -93.3%
Contains more Zinc +25.9%
Contains more Copper +43%
Contains more Selenium +55.8%
Equal in Magnesium - 22
Equal in Manganese - 0.014

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +86%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +84%
Contains more Vitamin B1 +109.3%
Contains more Vitamin B2 +22.1%
Contains more Folate +60%
Contains more Vitamin B12 +20.6%
Contains more Choline +107.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 10% 0% 0% 11% 50% 105% 34% 107% 4% 256% 24% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 50% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +86%
Contains more Vitamin B5 +126.4%
Contains more Vitamin B6 +84%
Contains more Vitamin B1 +109.3%
Contains more Vitamin B2 +22.1%
Contains more Folate +60%
Contains more Vitamin B12 +20.6%
Contains more Choline +107.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +52.4%
Contains more Protein +28.4%
Contains more Fats +566.7%
Equal in Other - 3.13
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 Carbs +∞%
Contains more Water +52.4%
Contains more Protein +28.4%
Contains more Fats +566.7%
Equal in Other - 3.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +575.2%
Contains more Polyunsaturated fat +270.4%
42% 49% 9%
Saturated Fat: 1.318 g
Monounsaturated Fat: 1.521 g
Polyunsaturated fat: 0.27 g
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +575.2%
Contains more Polyunsaturated fat +270.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roast beef Beef tenderloin Opinion
Net carbs 0.64g 0g Roast beef
Protein 18.62g 23.9g Beef tenderloin
Fats 3.69g 24.6g Beef tenderloin
Carbs 0.64g 0g Roast beef
Calories 115kcal 324kcal Beef tenderloin
Sugar 0.29g 0g Beef tenderloin
Calcium 5mg 9mg Beef tenderloin
Iron 2.05mg 3.11mg Beef tenderloin
Magnesium 20mg 22mg Beef tenderloin
Phosphorus 242mg 203mg Roast beef
Potassium 647mg 331mg Roast beef
Sodium 853mg 57mg Beef tenderloin
Zinc 3.2mg 4.03mg Beef tenderloin
Copper 0.086mg 0.123mg Beef tenderloin
Manganese 0.015mg 0.014mg Roast beef
Selenium 14.7µg 22.9µg Beef tenderloin
Vitamin A 11IU 0IU Roast beef
Vitamin A RAE 3µg 0µg Roast beef
Vitamin E 0.49mg Roast beef
Vitamin D 1IU Roast beef
Vitamin B1 0.043mg 0.09mg Beef tenderloin
Vitamin B2 0.213mg 0.26mg Beef tenderloin
Vitamin B3 5.581mg 3mg Roast beef
Vitamin B5 0.566mg 0.25mg Roast beef
Vitamin B6 0.46mg 0.25mg Roast beef
Folate 5µg 8µg Beef tenderloin
Vitamin B12 2.04µg 2.46µg Beef tenderloin
Choline 43.9mg 91mg Beef tenderloin
Vitamin K 1.6µg Roast beef
Tryptophan 0.268mg Beef tenderloin
Threonine 1.044mg Beef tenderloin
Isoleucine 1.075mg Beef tenderloin
Leucine 1.889mg Beef tenderloin
Lysine 1.989mg Beef tenderloin
Methionine 0.612mg Beef tenderloin
Phenylalanine 0.933mg Beef tenderloin
Valine 1.163mg Beef tenderloin
Histidine 0.818mg Beef tenderloin
Cholesterol 51mg 85mg Roast beef
Trans Fat 0.148g Beef tenderloin
Saturated Fat 1.318g 9.72g Roast beef
Omega-3 - DHA 0.001g Roast beef
Omega-3 - EPA 0.007g Roast beef
Omega-3 - DPA 0.012g Roast beef
Monounsaturated Fat 1.521g 10.27g Beef tenderloin
Polyunsaturated fat 0.27g 1g Beef tenderloin
Omega-6 - Eicosadienoic acid 0.002g Roast beef
Omega-6 - Linoleic acid 0.14g Roast beef
Omega-6 - Gamma-linoleic acid 0.001g Roast beef
Omega-3 - ALA 0.017g Roast beef
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Roast beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roast beef Beef tenderloin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
46%
Roast beef
44%
Beef tenderloin
Minerals Daily Need Coverage Score
56%
Roast beef
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Roast beef
Roast beef is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Roast beef
Roast beef is lower in Saturated Fat (difference - 8.402g)
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 796mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.