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Beef tenderloin vs. Pollock — In-Depth Nutrition Comparison

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What are the main differences between beef tenderloin and pollock?

  • Beef tenderloin is richer in iron, zinc, and copper, while pollock is higher in vitamin B12, selenium, magnesium, phosphorus, and calcium.
  • Pollock's daily need coverage for vitamin B12 is 50% higher.
  • Pollock has 61 times less saturated fat than beef tenderloin. Beef tenderloin has 9.72g of saturated fat, while pollock has 0.159g.

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) types in this comparison.

Infographic

Beef tenderloin vs Pollock 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 22% 38% 21% 20% 16% 114% 55% 2.3% 241%
Contains more IronIron +455.4%
Contains more CopperCopper +105%
Contains more ZincZinc +607%
Contains less SodiumSodium -86.4%
Contains more MagnesiumMagnesium +268.2%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +29.9%
Contains more PhosphorusPhosphorus +31.5%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +92.6%

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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
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% 5.7% 5.6% 20% 14% 51% 74% 26% 76% 458% 0.25% 2.3% 50%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +16.6%
Contains more FolateFolate +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +31.6%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more Vitamin B6Vitamin B6 +31.6%
Contains more Vitamin B12Vitamin B12 +48.8%
~equal in Vitamin C ~0mg
~equal in Choline ~91.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Contains more FatsFats +1984.7%
Contains more OtherOther +85.2%
Contains more WaterWater +52.3%
~equal in Protein ~23.48g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
18% 15% 67%
Saturated fat: Sat. Fat 0.159 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +7564.2%
Contains more Poly. FatPolyunsaturated fat +71.5%
Contains less Sat. FatSaturated fat -98.4%

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 Pollock
Rich in minerals ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Pollock DV% diff.
Vitamin B12 2.46µg 3.66µg 50%
Saturated fat 9.72g 0.159g 43%
Selenium 22.9µg 44.1µg 39%
Fats 24.6g 1.18g 36%
Iron 3.11mg 0.56mg 32%
Zinc 4.03mg 0.57mg 31%
Monounsaturated fat 10.27g 0.134g 25%
Sodium 57mg 419mg 16%
Magnesium 22mg 81mg 14%
Calories 324kcal 111kcal 11%
Phosphorus 203mg 267mg 9%
Copper 0.123mg 0.06mg 7%
Vitamin D 1.3µg 7%
Calcium 9mg 72mg 6%
Vitamin D 51IU 6%
Vitamin B6 0.25mg 0.329mg 6%
Vitamin B3 3mg 3.949mg 6%
Vitamin B5 0.25mg 0.432mg 4%
Vitamin B1 0.09mg 0.054mg 3%
Vitamin B2 0.26mg 0.223mg 3%
Potassium 331mg 430mg 3%
Polyunsaturated fat 1g 0.583g 3%
Vitamin E 0.28mg 2%
Vitamin A 0µg 17µg 2%
Protein 23.9g 23.48g 1%
Folate 8µg 3µg 1%
Cholesterol 85mg 86mg 0%
Manganese 0.014mg 0.018mg 0%
Vitamin K 0.1µg 0%
Choline 91mg 91.6mg 0%
Tryptophan 0.268mg 0.263mg 0%
Threonine 1.044mg 1.029mg 0%
Isoleucine 1.075mg 1.082mg 0%
Leucine 1.889mg 1.908mg 0%
Lysine 1.989mg 2.157mg 0%
Methionine 0.612mg 0.696mg 0%
Phenylalanine 0.933mg 0.917mg 0%
Valine 1.163mg 1.21mg 0%
Histidine 0.818mg 0.691mg 0%
Omega-3 - EPA 0.086g N/A
Omega-3 - DHA 0.423g N/A
Omega-3 - DPA 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Pollock
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
60%
Pollock
Minerals Daily Need Coverage Score
54%
Beef tenderloin
59%
Pollock

Comparison summary

Which food is richer in minerals?
Pollock
Pollock is relatively richer in minerals
Which food is lower in Saturated fat?
Pollock
Pollock is lower in Saturated fat (difference - 9.561g)
Which food is richer in vitamins?
Pollock
Pollock is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 362mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.