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  6. Beef tenderloin vs. Lamb shoulder

Beef tenderloin vs. Lamb shoulder — In-Depth Nutrition Comparison

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A recap on differences between Beef tenderloin and Lamb shoulder

  • Beef tenderloin is higher in Iron, Vitamin B6, and Monounsaturated Fat, yet Lamb shoulder is higher in Vitamin B3, Vitamin B5, and Polyunsaturated fat.
  • Lamb shoulder covers your daily Vitamin B3 needs 23% more than Beef tenderloin.
  • Beef tenderloin contains 2 times more Vitamin B6 than Lamb shoulder. While Beef tenderloin contains 0.25mg of Vitamin B6, Lamb shoulder contains only 0.12mg.
  • The amount of Saturated Fat in Lamb shoulder is lower.

Food varieties used in this article are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Lamb, domestic, shoulder, arm, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted.

Infographic

Beef tenderloin vs Lamb shoulder infographic
Infographic link

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.
Beef tenderloin
Beef tenderloin
5
:
5
Lamb shoulder
Lamb shoulder
Contains more Iron +53.2%
Contains more Phosphorus +10.9%
Contains more Potassium +27.8%
Contains less Sodium -12.3%
Contains more Calcium +100%
Contains more Zinc +11.2%
Contains more Manganese +50%
Contains more Selenium +10.9%
Equal in Magnesium - 23
Equal in Phosphorus - 183
Equal in Copper - 0.113
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Lamb shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 77% 17% 79% 23% 9% 123% 38% 3% 139%
Contains more Iron +53.2%
Contains more Phosphorus +10.9%
Contains more Potassium +27.8%
Contains less Sodium -12.3%
Contains more Calcium +100%
Contains more Zinc +11.2%
Contains more Manganese +50%
Contains more Selenium +10.9%
Equal in Magnesium - 23
Equal in Phosphorus - 183
Equal in Copper - 0.113

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.
Beef tenderloin
Beef tenderloin
2
:
5
Lamb shoulder
Lamb shoulder
Contains more Vitamin B6 +108.3%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +184%
Contains more Folate +150%
Equal in Vitamin B1 - 0.09
Equal in Vitamin B2 - 0.25
Equal in Vitamin B12 - 2.55
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Lamb shoulder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 23% 58% 125% 43% 28% 15% 319% 0%
Contains more Vitamin B6 +108.3%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +184%
Contains more Folate +150%
Equal in Vitamin B1 - 0.09
Equal in Vitamin B2 - 0.25
Equal in Vitamin B12 - 2.55

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
3
:
1
Lamb shoulder
Lamb shoulder
Contains more Fats +21.5%
Contains more Other +138.9%
Contains more Water +15.6%
Equal in Protein - 22.53
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Lamb shoulder
23% 20% 56%
Protein: 22.53 g
Fats: 20.24 g
Carbs: 0 g
Water: 55.92 g
Other: 1.31 g
Contains more Fats +21.5%
Contains more Other +138.9%
Contains more Water +15.6%
Equal in Protein - 22.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
1
:
2
Lamb shoulder
Lamb shoulder
Contains more Monounsaturated Fat +23.7%
Contains less Saturated Fat -10.1%
Contains more Polyunsaturated fat +61%
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Lamb shoulder
47% 45% 9%
Saturated Fat: 8.74 g
Monounsaturated Fat: 8.3 g
Polyunsaturated fat: 1.61 g
Contains more Monounsaturated Fat +23.7%
Contains less Saturated Fat -10.1%
Contains more Polyunsaturated fat +61%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Lamb shoulder Opinion
Protein 23.9g 22.53g Beef tenderloin
Fats 24.6g 20.24g Beef tenderloin
Calories 324kcal 279kcal Beef tenderloin
Calcium 9mg 18mg Lamb shoulder
Iron 3.11mg 2.03mg Beef tenderloin
Magnesium 22mg 23mg Lamb shoulder
Phosphorus 203mg 183mg Beef tenderloin
Potassium 331mg 259mg Beef tenderloin
Sodium 57mg 65mg Beef tenderloin
Zinc 4.03mg 4.48mg Lamb shoulder
Copper 0.123mg 0.113mg Beef tenderloin
Manganese 0.014mg 0.021mg Lamb shoulder
Selenium 22.9µg 25.4µg Lamb shoulder
Vitamin E 0.14mg Lamb shoulder
Vitamin B1 0.09mg 0.09mg
Vitamin B2 0.26mg 0.25mg Beef tenderloin
Vitamin B3 3mg 6.66mg Lamb shoulder
Vitamin B5 0.25mg 0.71mg Lamb shoulder
Vitamin B6 0.25mg 0.12mg Beef tenderloin
Folate 8µg 20µg Lamb shoulder
Vitamin B12 2.46µg 2.55µg Lamb shoulder
Tryptophan 0.268mg 0.263mg Beef tenderloin
Threonine 1.044mg 0.964mg Beef tenderloin
Isoleucine 1.075mg 1.087mg Lamb shoulder
Leucine 1.889mg 1.753mg Beef tenderloin
Lysine 1.989mg 1.99mg Lamb shoulder
Methionine 0.612mg 0.578mg Beef tenderloin
Phenylalanine 0.933mg 0.917mg Beef tenderloin
Valine 1.163mg 1.216mg Lamb shoulder
Histidine 0.818mg 0.714mg Beef tenderloin
Cholesterol 85mg 92mg Beef tenderloin
Saturated Fat 9.72g 8.74g Lamb shoulder
Monounsaturated Fat 10.27g 8.3g Beef tenderloin
Polyunsaturated fat 1g 1.61g Lamb shoulder

Which food is preferable for your diet?

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

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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
44%
Beef tenderloin
51%
Lamb shoulder
Minerals Daily Need Coverage Score
54%
Beef tenderloin
51%
Lamb shoulder

Comparison summary

Which food is lower in Sugar?
Lamb shoulder
Lamb shoulder is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Lamb shoulder
Lamb shoulder is lower in Saturated Fat (difference - 0.98g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Lamb shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174329/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.