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Steak vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between Steak and Beef tenderloin?

  • Steak is richer in Zinc, Vitamin B6, Selenium, and Vitamin B3, while Beef tenderloin is higher in Vitamin B12, Iron, Phosphorus, and Monounsaturated Fat.
  • Steak's daily need coverage for Zinc is 21% higher.
  • Beef tenderloin has 2 times less Vitamin B6 than Steak. Steak has 0.5mg of Vitamin B6, while Beef tenderloin has 0.25mg.
  • Steak is lower in Saturated Fat.

We used Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

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.
Contains more Calcium +33.3%
Contains more Zinc +57.3%
Contains more Selenium +38.9%
Contains more Iron +29.6%
Contains more Phosphorus +24.5%
Contains more Potassium +18.6%
Contains more Copper +44.7%
Equal in Magnesium - 22
Equal in Sodium - 57
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Calcium +33.3%
Contains more Zinc +57.3%
Contains more Selenium +38.9%
Contains more Iron +29.6%
Contains more Phosphorus +24.5%
Contains more Potassium +18.6%
Contains more Copper +44.7%
Equal in Magnesium - 22
Equal in Sodium - 57

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.
Steak
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +71.6%
Contains more Vitamin B6 +100%
Contains more Vitamin B1 +21.6%
Contains more Folate +33.3%
Contains more Vitamin B12 +11.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +15.8%
Contains more Vitamin B3 +71.6%
Contains more Vitamin B6 +100%
Contains more Vitamin B1 +21.6%
Contains more Folate +33.3%
Contains more Vitamin B12 +11.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.9%
Contains more Fats +29.3%
Contains more Other +479.6%
Equal in Protein - 23.9
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 Water +14.9%
Contains more Fats +29.3%
Contains more Other +479.6%
Equal in Protein - 23.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -13.1%
Contains more Monounsaturated Fat +12%
Contains more Polyunsaturated fat +11.6%
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Contains less Saturated Fat -13.1%
Contains more Monounsaturated Fat +12%
Contains more Polyunsaturated fat +11.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Beef tenderloin Opinion
Protein 24.85g 23.9g Steak
Fats 19.02g 24.6g Beef tenderloin
Calories 271kcal 324kcal Beef tenderloin
Calcium 12mg 9mg Steak
Iron 2.4mg 3.11mg Beef tenderloin
Magnesium 23mg 22mg Steak
Phosphorus 163mg 203mg Beef tenderloin
Potassium 279mg 331mg Beef tenderloin
Sodium 58mg 57mg Beef tenderloin
Zinc 6.34mg 4.03mg Steak
Copper 0.085mg 0.123mg Beef tenderloin
Manganese 0.014mg Beef tenderloin
Selenium 31.8µg 22.9µg Steak
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin B1 0.074mg 0.09mg Beef tenderloin
Vitamin B2 0.301mg 0.26mg Steak
Vitamin B3 5.149mg 3mg Steak
Vitamin B5 0.25mg Beef tenderloin
Vitamin B6 0.5mg 0.25mg Steak
Folate 6µg 8µg Beef tenderloin
Vitamin B12 2.2µg 2.46µg Beef tenderloin
Vitamin K 1.6µg Steak
Tryptophan 0.278mg 0.268mg Steak
Threonine 1.171mg 1.044mg Steak
Isoleucine 1.157mg 1.075mg Steak
Leucine 2.142mg 1.889mg Steak
Lysine 2.38mg 1.989mg Steak
Methionine 0.672mg 0.612mg Steak
Phenylalanine 0.997mg 0.933mg Steak
Valine 1.242mg 1.163mg Steak
Histidine 0.931mg 0.818mg Steak
Cholesterol 78mg 85mg Steak
Saturated Fat 8.443g 9.72g Steak
Omega-3 - DHA 0.001g Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DPA 0.013g Steak
Monounsaturated Fat 9.171g 10.27g Beef tenderloin
Polyunsaturated fat 0.896g 1g Beef tenderloin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Beef tenderloin
Low Fats diet ok
Low Carbs diet Equal
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
49%
Steak
44%
Beef tenderloin
Minerals Daily Need Coverage Score
59%
Steak
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Steak
Steak is lower in Saturated Fat (difference - 1.277g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.