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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" chart 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 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 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
Contains more Calcium +33.3%
Contains more Zinc +57.3%
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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 0g 0g
Protein 24.85g 23.9g Steak
Fats 19.02g 24.6g Beef tenderloin
Carbs 0g 0g
Calories 271kcal 324kcal Beef tenderloin
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 25IU 0IU Steak
Vitamin E mg mg
Vitamin D 6IU IU Steak
Vitamin D 0.1µg µg Steak
Vitamin C 0mg 0mg
Vitamin B1 0.074mg 0.09mg Beef tenderloin
Vitamin B2 0.301mg 0.26mg Steak
Vitamin B3 5.149mg 3mg Steak
Vitamin B5 mg 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 µg 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
Trans Fat g g
Saturated Fat 8.443g 9.72g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
49
Steak
44
Beef tenderloin
Mineral Summary Score
52
Steak
51
Beef tenderloin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
149%
Steak
143%
Beef tenderloin
Carbohydrates
0%
Steak
0%
Beef tenderloin
Fats
88%
Steak
114%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.