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
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
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
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 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 | -70.5% |
| Contains more Poly. FatPolyunsaturated fat | +578.5% |
| Contains more Mono. FatMonounsaturated fat | +191.7% |
