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  6. Beef tenderloin vs. Crab meat

Beef tenderloin vs. Crab meat — In-Depth Nutrition Comparison

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What are the main differences between beef tenderloin and crab meat?

  • Beef tenderloin is richer in iron and vitamin B2, while crab meat is higher in vitamin B12, copper, zinc, selenium, phosphorus, and folate.
  • Crab meat's daily need coverage for vitamin B12 is 377% higher.
  • Crab meat has 73 times less saturated fat than beef tenderloin. Beef tenderloin has 9.72g of saturated fat, while crab meat has 0.133g.

We used Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Crustaceans, crab, alaska king, cooked, moist heat types in this comparison.

Infographic

Beef tenderloin vs Crab meat 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.
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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PotassiumPotassium +26.3%
Contains more IronIron +309.2%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +186.4%
Contains more CalciumCalcium +555.6%
Contains more CopperCopper +861%
Contains more ZincZinc +89.1%
Contains more PhosphorusPhosphorus +37.9%
Contains more ManganeseManganese +185.7%
Contains more SeleniumSelenium +74.7%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin B1Vitamin B1 +69.8%
Contains more Vitamin B2Vitamin B2 +372.7%
Contains more Vitamin B3Vitamin B3 +123.9%
Contains more Vitamin B6Vitamin B6 +38.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B12Vitamin B12 +367.5%
Contains more FolateFolate +537.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Crab meat DV% diff.
Vitamin B12 2.46µg 11.5µg 377%
Copper 0.123mg 1.182mg 118%
Sodium 57mg 1072mg 44%
Saturated fat 9.72g 0.133g 44%
Fats 24.6g 1.54g 35%
Zinc 4.03mg 7.62mg 33%
Selenium 22.9µg 40µg 31%
Iron 3.11mg 0.76mg 29%
Monounsaturated fat 10.27g 0.185g 25%
Choline 91mg 17%
Vitamin B2 0.26mg 0.055mg 16%
Calories 324kcal 97kcal 11%
Folate 8µg 51µg 11%
Cholesterol 85mg 53mg 11%
Phosphorus 203mg 280mg 11%
Magnesium 22mg 63mg 10%
Vitamin B3 3mg 1.34mg 10%
Protein 23.9g 19.35g 9%
Vitamin C 0mg 7.6mg 8%
Calcium 9mg 59mg 5%
Vitamin B6 0.25mg 0.18mg 5%
Polyunsaturated fat 1g 0.536g 3%
Vitamin B5 0.25mg 0.4mg 3%
Vitamin B1 0.09mg 0.053mg 3%
Potassium 331mg 262mg 2%
Manganese 0.014mg 0.04mg 1%
Vitamin A 0µg 9µg 1%
Tryptophan 0.268mg 0.269mg 0%
Threonine 1.044mg 0.783mg 0%
Isoleucine 1.075mg 0.938mg 0%
Leucine 1.889mg 1.536mg 0%
Lysine 1.989mg 1.684mg 0%
Methionine 0.612mg 0.545mg 0%
Phenylalanine 0.933mg 0.817mg 0%
Valine 1.163mg 0.91mg 0%
Histidine 0.818mg 0.393mg 0%
Omega-3 - EPA 0.295g N/A
Omega-3 - DHA 0.118g N/A
Omega-3 - DPA 0.031g N/A

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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +23.5%
Contains more FatsFats +1497.4%
Contains more OtherOther +100.6%
Contains more WaterWater +60.3%
~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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +5451.4%
Contains more Poly. FatPolyunsaturated fat +86.6%
Contains less Sat. FatSaturated fat -98.6%

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.