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
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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 CalciumCalcium | +33.3% |
| Contains more ZincZinc | +57.3% |
| Contains more SeleniumSelenium | +38.9% |
| Contains more PotassiumPotassium | +18.6% |
| Contains more IronIron | +29.6% |
| Contains more CopperCopper | +44.7% |
| Contains more PhosphorusPhosphorus | +24.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +15.8% |
| Contains more Vitamin B3Vitamin B3 | +71.6% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +21.6% |
| Contains more Vitamin B12Vitamin B12 | +11.8% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 6.34mg | 4.03mg | 21% |
| Vitamin B6 | 0.5mg | 0.25mg | 19% |
| Choline | 91mg | 17% | |
| Selenium | 31.8µg | 22.9µg | 16% |
| Vitamin B3 | 5.149mg | 3mg | 13% |
| Vitamin B12 | 2.2µg | 2.46µg | 11% |
| Fats | 19.02g | 24.6g | 9% |
| Iron | 2.4mg | 3.11mg | 9% |
| Saturated fat | 8.443g | 9.72g | 6% |
| Phosphorus | 163mg | 203mg | 6% |
| Vitamin B5 | 0.25mg | 5% | |
| Copper | 0.085mg | 0.123mg | 4% |
| Monounsaturated fat | 9.171g | 10.27g | 3% |
| Vitamin B2 | 0.301mg | 0.26mg | 3% |
| Calories | 271kcal | 324kcal | 3% |
| Cholesterol | 78mg | 85mg | 2% |
| Protein | 24.85g | 23.9g | 2% |
| Potassium | 279mg | 331mg | 2% |
| Manganese | 0.014mg | 1% | |
| Folate | 6µg | 8µg | 1% |
| Vitamin D | 0.1µg | 1% | |
| Vitamin D | 6IU | 1% | |
| Polyunsaturated fat | 0.896g | 1g | 1% |
| Vitamin K | 1.6µg | 1% | |
| Vitamin A | 7µg | 0µg | 1% |
| Vitamin B1 | 0.074mg | 0.09mg | 1% |
| Magnesium | 23mg | 22mg | 0% |
| Calcium | 12mg | 9mg | 0% |
| Sodium | 58mg | 57mg | 0% |
| Tryptophan | 0.278mg | 0.268mg | 0% |
| Threonine | 1.171mg | 1.044mg | 0% |
| Isoleucine | 1.157mg | 1.075mg | 0% |
| Leucine | 2.142mg | 1.889mg | 0% |
| Lysine | 2.38mg | 1.989mg | 0% |
| Methionine | 0.672mg | 0.612mg | 0% |
| Phenylalanine | 0.997mg | 0.933mg | 0% |
| Valine | 1.242mg | 1.163mg | 0% |
| Histidine | 0.931mg | 0.818mg | 0% |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.001g | N/A | |
| Omega-3 - DPA | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 WaterWater | +14.9% |
| Contains more FatsFats | +29.3% |
| Contains more OtherOther | +479.6% |
~equal in
Protein
~23.9g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.443 g
Monounsaturated fat:
Mono. Fat
9.171 g
Polyunsaturated fat:
Poly. Fat
0.896 g
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 | -13.1% |
| Contains more Mono. FatMonounsaturated fat | +12% |
| Contains more Poly. FatPolyunsaturated fat | +11.6% |
