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  6. Beef tenderloin vs. Salmon raw

Beef tenderloin vs. Salmon raw — In-Depth Nutrition Comparison

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A recap on the differences between beef tenderloin and salmon raw

  • Beef tenderloin is higher in zinc and iron, yet salmon raw is higher in vitamin B6, vitamin B3, vitamin B12, vitamin B5, selenium, copper, and vitamin B1.
  • Beef tenderloin covers your daily saturated fat needs 44% more than salmon raw.
  • Beef tenderloin contains 6 times more zinc than salmon raw. While beef tenderloin contains 4.03mg of zinc, salmon raw contains only 0.64mg.
  • The amount of saturated fat in salmon raw 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 Fish, salmon, Atlantic, wild, raw.

Infographic

Beef tenderloin vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more IronIron +288.8%
Contains more ZincZinc +529.7%
Contains more MagnesiumMagnesium +31.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +48%
Contains more CopperCopper +103.3%
Contains less SodiumSodium -22.8%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +59.4%
~equal in Phosphorus ~200mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +151.1%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +162%
Contains more Vitamin B5Vitamin B5 +565.6%
Contains more Vitamin B6Vitamin B6 +227.2%
Contains more Vitamin B12Vitamin B12 +29.3%
Contains more FolateFolate +212.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Salmon raw DV% diff.
Vitamin B6 0.25mg 0.818mg 44%
Saturated fat 9.72g 0.981g 40%
Zinc 4.03mg 0.64mg 31%
Vitamin B12 2.46µg 3.18µg 30%
Vitamin B3 3mg 7.86mg 30%
Iron 3.11mg 0.8mg 29%
Fats 24.6g 6.34g 28%
Vitamin B5 0.25mg 1.664mg 28%
Selenium 22.9µg 36.5µg 25%
Monounsaturated fat 10.27g 2.103g 20%
Choline 91mg 17%
Copper 0.123mg 0.25mg 14%
Vitamin B1 0.09mg 0.226mg 11%
Cholesterol 85mg 55mg 10%
Polyunsaturated fat 1g 2.539g 10%
Calories 324kcal 142kcal 9%
Vitamin B2 0.26mg 0.38mg 9%
Protein 23.9g 19.84g 8%
Potassium 331mg 490mg 5%
Folate 8µg 25µg 4%
Magnesium 22mg 29mg 2%
Vitamin A 0µg 12µg 1%
Sodium 57mg 44mg 1%
Calcium 9mg 12mg 0%
Phosphorus 203mg 200mg 0%
Manganese 0.014mg 0.016mg 0%
Tryptophan 0.268mg 0.222mg 0%
Threonine 1.044mg 0.87mg 0%
Isoleucine 1.075mg 0.914mg 0%
Leucine 1.889mg 1.613mg 0%
Lysine 1.989mg 1.822mg 0%
Methionine 0.612mg 0.587mg 0%
Phenylalanine 0.933mg 0.775mg 0%
Valine 1.163mg 1.022mg 0%
Histidine 0.818mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +20.5%
Contains more FatsFats +288%
Contains more WaterWater +41.6%
Contains more OtherOther +70%
~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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +388.3%
Contains less Sat. FatSaturated fat -89.9%
Contains more Poly. FatPolyunsaturated fat +153.9%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.