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Waffle vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between waffle and beef tenderloin?

  • Waffle is richer in selenium, calcium, vitamin B1, and manganese, while beef tenderloin is higher in vitamin B12, zinc, vitamin B6, and iron.
  • Beef tenderloin's daily need coverage for vitamin B12 is 92% higher.
  • Beef tenderloin has 28 times less calcium than waffle. Waffle has 255mg of calcium, while beef tenderloin has 9mg.
  • Beef tenderloin is lower in sodium.
  • Waffle has a higher glycemic index (76) than beef tenderloin (0).

We used Waffles, plain, prepared from recipe and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Waffle 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.
Waffle
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 CalciumCalcium +2733.3%
Contains more ManganeseManganese +1792.9%
Contains more SeleniumSelenium +101.7%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +108.2%
Contains more IronIron +34.6%
Contains more CopperCopper +98.4%
Contains more ZincZinc +492.6%
Contains less SodiumSodium -88.8%
~equal in Phosphorus ~203mg

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.
Waffle
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +192.2%
Contains more Vitamin B2Vitamin B2 +33.5%
Contains more Vitamin B5Vitamin B5 +94%
Contains more FolateFolate +475%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B6Vitamin B6 +346.4%
Contains more Vitamin B12Vitamin B12 +884%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
1
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 CarbsCarbs +∞%
Contains more ProteinProtein +202.5%
Contains more FatsFats +74.5%
Contains more WaterWater +15.2%
~equal in Other ~3.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 less Sat. FatSaturated fat -70.5%
Contains more Poly. FatPolyunsaturated fat +578.5%
Contains more Mono. FatMonounsaturated fat +191.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Beef tenderloin DV% diff.
Vitamin B12 0.25µg 2.46µg 92%
Selenium 46.2µg 22.9µg 42%
Polyunsaturated fat 6.785g 1g 39%
Protein 7.9g 23.9g 32%
Saturated fat 2.866g 9.72g 31%
Zinc 0.68mg 4.03mg 30%
Calcium 255mg 9mg 25%
Sodium 511mg 57mg 20%
Choline 91mg 17%
Monounsaturated fat 3.521g 10.27g 17%
Fats 14.1g 24.6g 16%
Vitamin B6 0.056mg 0.25mg 15%
Vitamin B1 0.263mg 0.09mg 14%
Carbs 32.9g 0g 11%
Manganese 0.265mg 0.014mg 11%
Iron 2.31mg 3.11mg 10%
Folate 46µg 8µg 10%
Vitamin A 65µg 0µg 7%
Copper 0.062mg 0.123mg 7%
Vitamin B2 0.347mg 0.26mg 7%
Vitamin B3 2.073mg 3mg 6%
Vitamin B5 0.485mg 0.25mg 5%
Potassium 159mg 331mg 5%
Cholesterol 69mg 85mg 5%
Calories 291kcal 324kcal 2%
Phosphorus 190mg 203mg 2%
Magnesium 19mg 22mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 0g N/A
Tryptophan 0.099mg 0.268mg 0%
Threonine 0.289mg 1.044mg 0%
Isoleucine 0.362mg 1.075mg 0%
Leucine 0.63mg 1.889mg 0%
Lysine 0.384mg 1.989mg 0%
Methionine 0.179mg 0.612mg 0%
Phenylalanine 0.395mg 0.933mg 0%
Valine 0.409mg 1.163mg 0%
Histidine 0.187mg 0.818mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Waffle
44%
Beef tenderloin
Minerals Daily Need Coverage Score
66%
Waffle
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Waffle
Waffle is lower in Cholesterol (difference - 16mg)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 6.854g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 454mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 76)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.