Beef tenderloin vs. Crab — In-Depth Nutrition Comparison

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Significant differences between beef tenderloin and crab

Beef tenderloin has more iron and vitamin B2; however, crab is richer in copper, selenium, vitamin B12, vitamin B5, folate, and calcium.
Crab covers your daily copper needs 77% more than beef tenderloin.
Crab has 48 times less saturated fat than beef tenderloin. Beef tenderloin has 9.72g of saturated fat, while crab has 0.201g.

Specific food types used in this comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Crustaceans, crab, blue, canned.

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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.

Beef tenderloin

Crab

Contains more PotassiumPotassium	+27.8%
Contains more IronIron	+522%
Contains less SodiumSodium	-89.9%

Contains more MagnesiumMagnesium	+63.6%
Contains more CalciumCalcium	+911.1%
Contains more CopperCopper	+561.8%
Contains more PhosphorusPhosphorus	+15.3%
Contains more ManganeseManganese	+428.6%
Contains more SeleniumSelenium	+87.3%

~equal in Zinc ~3.81mg

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

Crab

Contains more Vitamin B1Vitamin B1	+291.3%
Contains more Vitamin B2Vitamin B2	+179.6%
Contains more Vitamin B6Vitamin B6	+60.3%
Contains more CholineCholine	+12.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+298.8%
Contains more Vitamin B12Vitamin B12	+35.4%
Contains more FolateFolate	+537.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~2.747mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.123mg	0.814mg	77%
Saturated fat	9.72g	0.201g	43%
Fats	24.6g	0.74g	37%
Selenium	22.9µg	42.9µg	36%
Vitamin B12	2.46µg	3.33µg	36%
Iron	3.11mg	0.5mg	33%
Monounsaturated fat	10.27g	0.129g	25%
Sodium	57mg	563mg	22%
Vitamin B5	0.25mg	0.997mg	15%
Vitamin B2	0.26mg	0.093mg	13%
Calories	324kcal	83kcal	12%
Protein	23.9g	17.88g	12%
Vitamin E		1.84mg	12%
Folate	8µg	51µg	11%
Calcium	9mg	91mg	8%
Vitamin B6	0.25mg	0.156mg	7%
Vitamin B1	0.09mg	0.023mg	6%
Polyunsaturated fat	1g	0.258g	5%
Vitamin C	0mg	3.3mg	4%
Phosphorus	203mg	234mg	4%
Cholesterol	85mg	97mg	4%
Magnesium	22mg	36mg	3%
Manganese	0.014mg	0.074mg	3%
Potassium	331mg	259mg	2%
Choline	91mg	80.9mg	2%
Zinc	4.03mg	3.81mg	2%
Vitamin B3	3mg	2.747mg	2%
Vitamin A	0µg	1µg	0%
Vitamin K		0.3µg	0%
Trans fat		0.014g	N/A
Tryptophan	0.268mg	0.226mg	0%
Threonine	1.044mg	0.727mg	0%
Isoleucine	1.075mg	0.776mg	0%
Leucine	1.889mg	1.307mg	0%
Lysine	1.989mg	1.386mg	0%
Methionine	0.612mg	0.452mg	0%
Phenylalanine	0.933mg	0.708mg	0%
Valine	1.163mg	0.806mg	0%
Histidine	0.818mg	0.393mg	0%
Omega-3 - EPA		0.101g	N/A
Omega-3 - DHA		0.067g	N/A
Omega-3 - DPA		0.009g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A