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

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What are the differences between beef tenderloin and halibut raw?

  • Beef tenderloin is higher in vitamin B12, zinc, iron, vitamin B2, copper, and vitamin B3; however, halibut raw is richer in selenium and vitamin B6.
  • Beef tenderloin's daily need coverage for vitamin B12 is 61% more.
  • Halibut raw contains 10 times less zinc than beef tenderloin. Beef tenderloin contains 4.03mg of zinc, while halibut raw contains 0.4mg.
  • Halibut raw has less saturated fat.

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fish, halibut, Greenland, raw types in this article.

Infographic

Beef tenderloin vs Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +23.5%
Contains more IronIron +371.2%
Contains more CopperCopper +310%
Contains more ZincZinc +907.5%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -28.8%
Contains more ManganeseManganese +16.7%
Contains more MagnesiumMagnesium +18.2%
Contains more SeleniumSelenium +59.4%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B12Vitamin B12 +146%
Contains more FolateFolate +700%
Contains more CholineCholine +47.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +68%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.25mg

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +66.3%
Contains more FatsFats +77.7%
Contains more OtherOther +105.9%
Contains more WaterWater +45.3%
~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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains more Mono. FatMonounsaturated fat +22.6%
Contains less Sat. FatSaturated fat -75.1%
Contains more Poly. FatPolyunsaturated fat +36.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef tenderloin Halibut raw
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Halibut raw DV% diff.
Vitamin D 27.4µg 137%
Vitamin D 1097IU 137%
Vitamin B12 2.46µg 1µg 61%
Saturated fat 9.72g 2.419g 33%
Zinc 4.03mg 0.4mg 33%
Iron 3.11mg 0.66mg 31%
Selenium 22.9µg 36.5µg 25%
Protein 23.9g 14.37g 19%
Fats 24.6g 13.84g 17%
Vitamin B2 0.26mg 0.08mg 14%
Cholesterol 85mg 46mg 13%
Vitamin B6 0.25mg 0.42mg 13%
Copper 0.123mg 0.03mg 10%
Vitamin B3 3mg 1.5mg 9%
Calories 324kcal 186kcal 7%
Phosphorus 203mg 164mg 6%
Monounsaturated fat 10.27g 8.378g 5%
Choline 91mg 61.8mg 5%
Vitamin E 0.73mg 5%
Vitamin B1 0.09mg 0.06mg 3%
Vitamin A 0µg 14µg 2%
Potassium 331mg 268mg 2%
Polyunsaturated fat 1g 1.367g 2%
Folate 8µg 1µg 2%
Sodium 57mg 80mg 1%
Calcium 9mg 3mg 1%
Magnesium 22mg 26mg 1%
Manganese 0.014mg 0.012mg 0%
Vitamin B5 0.25mg 0.25mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.268mg 0.161mg 0%
Threonine 1.044mg 0.63mg 0%
Isoleucine 1.075mg 0.662mg 0%
Leucine 1.889mg 1.168mg 0%
Lysine 1.989mg 1.32mg 0%
Methionine 0.612mg 0.425mg 0%
Phenylalanine 0.933mg 0.561mg 0%
Valine 1.163mg 0.74mg 0%
Histidine 0.818mg 0.423mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Halibut raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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%
Beef tenderloin
59%
Halibut raw
Minerals Daily Need Coverage Score
54%
Beef tenderloin
37%
Halibut raw

Comparison summary

Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 7.301g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 23mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $5)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.