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  6. Swiss cheese vs. Beef tenderloin

Swiss cheese vs. Beef tenderloin — In-Depth Nutrition Comparison

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How are Swiss cheese and beef tenderloin different?

  • Swiss cheese is higher in calcium, phosphorus, vitamin B12, vitamin A, and selenium; however, beef tenderloin is richer in iron, vitamin B3, vitamin B6, and choline.
  • Daily need coverage for calcium for Swiss cheese is 88% higher.
  • Beef tenderloin has less saturated fat.
  • Beef tenderloin has a lower glycemic index (0) than Swiss cheese (27).

Cheese, swiss and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.

Infographic

Swiss cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +9788.9%
Contains more PhosphorusPhosphorus +182.8%
Contains more ManganeseManganese +85.7%
Contains more SeleniumSelenium +31%
Contains more PotassiumPotassium +359.7%
Contains more IronIron +2292.3%
Contains more CopperCopper +161.7%
Contains less SodiumSodium -69.5%
~equal in Zinc ~4.03mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin B5Vitamin B5 +41.2%
Contains more Vitamin B12Vitamin B12 +24.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more Vitamin B1Vitamin B1 +718.2%
Contains more Vitamin B3Vitamin B3 +4587.5%
Contains more Vitamin B6Vitamin B6 +252.1%
Contains more CholineCholine +487.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Beef tenderloin DV% diff.
Calcium 890mg 9mg 88%
Phosphorus 574mg 203mg 53%
Saturated fat 18.227g 9.72g 39%
Iron 0.13mg 3.11mg 37%
Vitamin A 288µg 0µg 32%
Vitamin B12 3.06µg 2.46µg 25%
Vitamin B3 0.064mg 3mg 18%
Choline 15.5mg 91mg 14%
Vitamin B6 0.071mg 0.25mg 14%
Selenium 30µg 22.9µg 13%
Fats 30.99g 24.6g 10%
Potassium 72mg 331mg 8%
Copper 0.047mg 0.123mg 8%
Vitamin B1 0.011mg 0.09mg 7%
Protein 26.96g 23.9g 6%
Monounsaturated fat 8.046g 10.27g 6%
Sodium 187mg 57mg 6%
Vitamin E 0.6mg 4%
Calories 393kcal 324kcal 3%
Vitamin B2 0.302mg 0.26mg 3%
Zinc 4.37mg 4.03mg 3%
Magnesium 33mg 22mg 3%
Cholesterol 93mg 85mg 3%
Vitamin B5 0.353mg 0.25mg 2%
Polyunsaturated fat 1.341g 1g 2%
Manganese 0.026mg 0.014mg 1%
Vitamin K 1.4µg 1%
Folate 10µg 8µg 1%
Carbs 1.44g 0g 0%
Net carbs 1.44g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.401mg 0.268mg 0%
Threonine 1.038mg 1.044mg 0%
Isoleucine 1.537mg 1.075mg 0%
Leucine 2.959mg 1.889mg 0%
Lysine 2.585mg 1.989mg 0%
Methionine 0.784mg 0.612mg 0%
Phenylalanine 1.662mg 0.933mg 0%
Valine 2.139mg 1.163mg 0%
Histidine 1.065mg 0.818mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 ProteinProtein +12.8%
Contains more FatsFats +26%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.5%
~equal in Other ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains more Poly. FatPolyunsaturated fat +34.1%
Contains less Sat. FatSaturated fat -46.7%
Contains more Mono. FatMonounsaturated fat +27.6%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.