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  6. Beef tenderloin vs. Rainbow trout

Beef tenderloin vs. Rainbow trout — In-Depth Nutrition Comparison

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How are beef tenderloin and rainbow trout different?

  • Beef tenderloin is higher in iron, zinc, vitamin B2, and copper; however, rainbow trout is richer in vitamin B12, vitamin B5, vitamin B3, and vitamin B6.
  • Daily need coverage for vitamin B12 for rainbow trout is 77% higher.
  • Beef tenderloin contains 10 times more iron than rainbow trout. While beef tenderloin contains 3.11mg of iron, rainbow trout contains only 0.31mg.
  • Rainbow trout has less saturated fat.

Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Beef tenderloin vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more IronIron +903.2%
Contains more CopperCopper +167.4%
Contains more ZincZinc +795.6%
Contains more ManganeseManganese +27.3%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +177.8%
Contains more PotassiumPotassium +13.9%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -10.5%
~equal in Selenium ~23.6µg

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more CholineCholine +40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +85.6%
Contains more Vitamin B5Vitamin B5 +566.8%
Contains more Vitamin B6Vitamin B6 +36%
Contains more Vitamin B12Vitamin B12 +74.8%
Contains more FolateFolate +37.5%

All nutrients comparison - raw data values

Nutrient Beef tenderloin Rainbow trout DV% diff.
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Vitamin B12 2.46µg 4.3µg 77%
Saturated fat 9.72g 1.383g 38%
Iron 3.11mg 0.31mg 35%
Zinc 4.03mg 0.45mg 33%
Fats 24.6g 6.18g 28%
Vitamin B5 0.25mg 1.667mg 28%
Monounsaturated fat 10.27g 1.979g 21%
Vitamin B3 3mg 5.567mg 16%
Vitamin E 2.34mg 16%
Vitamin B2 0.26mg 0.09mg 13%
Cholesterol 85mg 59mg 9%
Copper 0.123mg 0.046mg 9%
Vitamin A 0µg 84µg 9%
Calories 324kcal 141kcal 9%
Protein 23.9g 19.94g 8%
Vitamin B6 0.25mg 0.34mg 7%
Choline 91mg 65mg 5%
Vitamin B1 0.09mg 0.12mg 3%
Phosphorus 203mg 226mg 3%
Vitamin C 0mg 2.9mg 3%
Polyunsaturated fat 1g 1.507g 3%
Calcium 9mg 25mg 2%
Potassium 331mg 377mg 1%
Selenium 22.9µg 23.6µg 1%
Magnesium 22mg 25mg 1%
Folate 8µg 11µg 1%
Sodium 57mg 51mg 0%
Manganese 0.014mg 0.011mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.268mg 0.234mg 0%
Threonine 1.044mg 0.915mg 0%
Isoleucine 1.075mg 0.962mg 0%
Leucine 1.889mg 1.696mg 0%
Lysine 1.989mg 1.916mg 0%
Methionine 0.612mg 0.618mg 0%
Phenylalanine 0.933mg 0.815mg 0%
Valine 1.163mg 1.075mg 0%
Histidine 0.818mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +19.9%
Contains more FatsFats +298.1%
Contains more OtherOther +3812.5%
Contains more WaterWater +52.6%
~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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +418.9%
Contains less Sat. FatSaturated fat -85.8%
Contains more Poly. FatPolyunsaturated fat +50.7%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.