Beef tenderloin vs. Clam — In-Depth Nutrition Comparison
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How are beef tenderloin and clam different?
- Beef tenderloin has more zinc; however, clam is richer in vitamin B12, selenium, copper, manganese, vitamin C, phosphorus, and vitamin B2.
- Clam covers your daily need for vitamin B12, 4018% more than beef tenderloin.
- Beef tenderloin has 52 times more saturated fat than clam. Beef tenderloin has 9.72g of saturated fat, while clam has 0.188g.
- Clam has a higher glycemic index. The glycemic index of clam is 27, while the glycemic index of beef tenderloin is 0.
Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Mollusks, clam, mixed species, cooked, moist heat types were used in this article.
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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 MagnesiumMagnesium | +22.2% |
| Contains more ZincZinc | +47.6% |
| Contains less SodiumSodium | -95.3% |
| Contains more CalciumCalcium | +922.2% |
| Contains more PotassiumPotassium | +89.7% |
| Contains more CopperCopper | +459.3% |
| Contains more PhosphorusPhosphorus | +66.5% |
| Contains more ManganeseManganese | +7042.9% |
| Contains more SeleniumSelenium | +179.5% |
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 B6Vitamin B6 | +127.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +66.7% |
| Contains more Vitamin B2Vitamin B2 | +63.8% |
| Contains more Vitamin B3Vitamin B3 | +11.8% |
| Contains more Vitamin B5Vitamin B5 | +172% |
| Contains more Vitamin B12Vitamin B12 | +3919.9% |
| Contains more FolateFolate | +262.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more FatsFats | +1161.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +31.6% |
| Contains more OtherOther | +19.2% |
~equal in
Protein
~25.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
| Contains more Mono. FatMonounsaturated fat | +5870.9% |
| Contains more Poly. FatPolyunsaturated fat | +81.2% |
| Contains less Sat. FatSaturated fat | -98.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 2.46µg | 98.89µg | 4018% |
| Selenium | 22.9µg | 64µg | 75% |
| Copper | 0.123mg | 0.688mg | 63% |
| Sodium | 57mg | 1202mg | 50% |
| Manganese | 0.014mg | 1mg | 43% |
| Saturated fat | 9.72g | 0.188g | 43% |
| Fats | 24.6g | 1.95g | 35% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Monounsaturated fat | 10.27g | 0.172g | 25% |
| Phosphorus | 203mg | 338mg | 19% |
| Vitamin A | 0µg | 171µg | 19% |
| Choline | 91mg | 17% | |
| Vitamin B2 | 0.26mg | 0.426mg | 13% |
| Zinc | 4.03mg | 2.73mg | 12% |
| Vitamin B6 | 0.25mg | 0.11mg | 11% |
| Vitamin B5 | 0.25mg | 0.68mg | 9% |
| Calories | 324kcal | 148kcal | 9% |
| Potassium | 331mg | 628mg | 9% |
| Calcium | 9mg | 92mg | 8% |
| Cholesterol | 85mg | 67mg | 6% |
| Vitamin B1 | 0.09mg | 0.15mg | 5% |
| Folate | 8µg | 29µg | 5% |
| Iron | 3.11mg | 2.81mg | 4% |
| Protein | 23.9g | 25.55g | 3% |
| Polyunsaturated fat | 1g | 0.552g | 3% |
| Vitamin B3 | 3mg | 3.354mg | 2% |
| Carbs | 0g | 5.13g | 2% |
| Magnesium | 22mg | 18mg | 1% |
| Net carbs | 0g | 5.13g | N/A |
| Tryptophan | 0.268mg | 0.286mg | 0% |
| Threonine | 1.044mg | 1.099mg | 0% |
| Isoleucine | 1.075mg | 1.112mg | 0% |
| Leucine | 1.889mg | 1.798mg | 0% |
| Lysine | 1.989mg | 1.909mg | 0% |
| Methionine | 0.612mg | 0.576mg | 0% |
| Phenylalanine | 0.933mg | 0.915mg | 0% |
| Valine | 1.163mg | 1.116mg | 0% |
| Histidine | 0.818mg | 0.49mg | 0% |
| Omega-3 - EPA | 0.138g | N/A | |
| Omega-3 - DHA | 0.146g | N/A | |
| Omega-3 - DPA | 0.104g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
983%
Minerals Daily Need Coverage Score
54%
129%
Comparison summary
Which food is lower in Cholesterol?
Clam is lower in Cholesterol (difference - 18mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 9.532g)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin contains less Sodium (difference - 1145mg)
Which food is lower in glycemic index?
Beef tenderloin is lower in glycemic index (difference - 27)
Which food is cheaper?
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The foods are relatively equal in price ($)