Steak vs. Beef tenderloin — In-Depth Nutrition Comparison
Compare
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
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.
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
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.
:
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%
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
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
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%
Saturated Fat:
8.443 g
Monounsaturated Fat:
9.171 g
Polyunsaturated fat:
0.896 g
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.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 24.85g | 23.9g |
|
| Fats | 19.02g | 24.6g |
|
| Calories | 271kcal | 324kcal |
|
| Calcium | 12mg | 9mg |
|
| Iron | 2.4mg | 3.11mg |
|
| Magnesium | 23mg | 22mg |
|
| Phosphorus | 163mg | 203mg |
|
| Potassium | 279mg | 331mg |
|
| Sodium | 58mg | 57mg |
|
| Zinc | 6.34mg | 4.03mg |
|
| Copper | 0.085mg | 0.123mg |
|
| Manganese | 0.014mg |
|
|
| Selenium | 31.8µg | 22.9µg |
|
| Vitamin A | 25IU | 0IU |
|
| Vitamin A RAE | 7µg | 0µg |
|
| Vitamin D | 6IU |
|
|
| Vitamin D | 0.1µg |
|
|
| Vitamin B1 | 0.074mg | 0.09mg |
|
| Vitamin B2 | 0.301mg | 0.26mg |
|
| Vitamin B3 | 5.149mg | 3mg |
|
| Vitamin B5 | 0.25mg |
|
|
| Vitamin B6 | 0.5mg | 0.25mg |
|
| Folate | 6µg | 8µg |
|
| Vitamin B12 | 2.2µg | 2.46µg |
|
| Vitamin K | 1.6µg |
|
|
| Tryptophan | 0.278mg | 0.268mg |
|
| Threonine | 1.171mg | 1.044mg |
|
| Isoleucine | 1.157mg | 1.075mg |
|
| Leucine | 2.142mg | 1.889mg |
|
| Lysine | 2.38mg | 1.989mg |
|
| Methionine | 0.672mg | 0.612mg |
|
| Phenylalanine | 0.997mg | 0.933mg |
|
| Valine | 1.242mg | 1.163mg |
|
| Histidine | 0.931mg | 0.818mg |
|
| Cholesterol | 78mg | 85mg |
|
| Saturated Fat | 8.443g | 9.72g |
|
| Omega-3 - DHA | 0.001g |
|
|
| Omega-3 - EPA | 0.001g |
|
|
| Omega-3 - DPA | 0.013g |
|
|
| Monounsaturated Fat | 9.171g | 10.27g |
|
| Polyunsaturated fat | 0.896g | 1g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet | Equal | |
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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%
44%
Minerals Daily Need Coverage Score
59%
54%
Comparison summary
Which food is lower in Cholesterol?
Steak is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Steak is lower in Saturated Fat (difference - 1.277g)
Which food contains less Sodium?
Beef tenderloin contains less Sodium (difference - 1mg)
Which food is cheaper?
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.