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  6. Beef shank raw vs. Beef tenderloin

Beef shank raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between beef shank raw and beef tenderloin?

  • Beef shank raw is richer in vitamin B12, zinc, vitamin B3, and vitamin B6, while beef tenderloin is higher in fats, iron, selenium, and copper.
  • Beef tenderloin's daily need coverage for saturated fat is 42% higher.
  • Beef tenderloin has 2 times less vitamin B3 than beef shank raw. Beef shank raw has 5.74mg of vitamin B3, while beef tenderloin has 3mg.
  • Beef shank raw is lower in cholesterol.

We used Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Beef shank raw vs Beef tenderloin infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 6% 34% 87% 24% 189% 87% 8.2% 1.8% 97%
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 +122.2%
Contains more PotassiumPotassium +16.9%
Contains more ZincZinc +72.2%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +34.1%
Contains more CopperCopper +73.2%
Contains more SeleniumSelenium +29.4%
~equal in Phosphorus ~203mg
~equal in Sodium ~57mg
~equal in Manganese ~0.014mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 25% 51% 108% 21% 108% 416% 0% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6%
Contains more Vitamin B3Vitamin B3 +91.3%
Contains more Vitamin B5Vitamin B5 +40%
Contains more Vitamin B6Vitamin B6 +88%
Contains more Vitamin B12Vitamin B12 +35.4%
Contains more Vitamin B2Vitamin B2 +18.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.09mg
~equal in Vitamin K ~µg
~equal in Folate ~8µg

All nutrients comparison - raw data values

Nutrient Beef shank raw Beef tenderloin DV% diff.
Saturated fat 1.28g 9.72g 38%
Vitamin B12 3.33µg 2.46µg 36%
Fats 3.85g 24.6g 32%
Zinc 6.94mg 4.03mg 26%
Monounsaturated fat 1.76g 10.27g 21%
Vitamin B3 5.74mg 3mg 17%
Vitamin B6 0.47mg 0.25mg 17%
Choline 91mg 17%
Cholesterol 39mg 85mg 15%
Calories 128kcal 324kcal 10%
Iron 2.32mg 3.11mg 10%
Selenium 17.7µg 22.9µg 9%
Copper 0.071mg 0.123mg 6%
Polyunsaturated fat 0.15g 1g 6%
Protein 21.75g 23.9g 4%
Vitamin B2 0.22mg 0.26mg 3%
Magnesium 14mg 22mg 2%
Potassium 387mg 331mg 2%
Vitamin B5 0.35mg 0.25mg 2%
Calcium 20mg 9mg 1%
Vitamin B1 0.1mg 0.09mg 1%
Protein per 100 calories 17g 7.4g N/A
Calories per 10 g protein 59kcal 136kcal N/A
Weight per 100 calories 78g 31g N/A
Unsaturated / Saturated Fat ratio 1.5 1.2 N/A
Phosphorus 204mg 203mg 0%
Sodium 63mg 57mg 0%
Manganese 0.014mg 0.014mg 0%
Folate 8µg 8µg 0%
Tryptophan 0.244mg 0.268mg 0%
Threonine 0.95mg 1.044mg 0%
Isoleucine 0.978mg 1.075mg 0%
Leucine 1.719mg 1.889mg 0%
Lysine 1.81mg 1.989mg 0%
Methionine 0.557mg 0.612mg 0%
Phenylalanine 0.849mg 0.933mg 0%
Valine 1.058mg 1.163mg 0%
Histidine 0.745mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 4% 73%
Protein: 21.75 g
Fats: 3.85 g
Carbs: 0 g
Water: 73.03 g
Other: 1.37 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 WaterWater +51%
Contains more FatsFats +539%
~equal in Protein ~23.9g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 55% 5%
Saturated fat: Sat. Fat 1.28 g
Monounsaturated fat: Mono. Fat 1.76 g
Polyunsaturated fat: Poly. Fat 0.15 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 -86.8%
Contains more Mono. FatMonounsaturated fat +483.5%
Contains more Poly. FatPolyunsaturated fat +566.7%

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. Beef shank raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169441/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.