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Beef tenderloin vs. Lamb — In-Depth Nutrition Comparison

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Differences between Beef tenderloin and Lamb

  • Beef tenderloin has more Iron, Vitamin B6, and Monounsaturated Fat, while Lamb has more Vitamin B3, Vitamin B5, and Selenium.
  • Lamb's daily need coverage for Vitamin B3 is 23% higher.
  • Lamb contains 2 times less Vitamin B6 than Beef tenderloin. Beef tenderloin contains 0.25mg of Vitamin B6, while Lamb contains 0.13mg.
  • The amount of Saturated Fat in Lamb is lower.

The food types used in this comparison are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Beef tenderloin vs Lamb infographic
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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.
Contains more Iron +65.4%
Contains less Sodium -20.8%
Contains more Calcium +88.9%
Contains more Zinc +10.7%
Contains more Manganese +57.1%
Contains more Selenium +15.3%
Equal in Magnesium - 23
Equal in Phosphorus - 188
Equal in Potassium - 310
Equal in Copper - 0.119
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 71% 17% 81% 28% 10% 122% 40% 3% 144%
Contains more Iron +65.4%
Contains less Sodium -20.8%
Contains more Calcium +88.9%
Contains more Zinc +10.7%
Contains more Manganese +57.1%
Contains more Selenium +15.3%
Equal in Magnesium - 23
Equal in Phosphorus - 188
Equal in Potassium - 310
Equal in Copper - 0.119

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.
:
9
Lamb
Contains more Vitamin B6 +92.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +164%
Contains more Folate +125%
Equal in Vitamin B2 - 0.25
Equal in Vitamin B12 - 2.55
Equal in Choline - 93.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 50% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 3% 0% 25% 58% 125% 40% 30% 14% 319% 52% 12%
Contains more Vitamin B6 +92.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +164%
Contains more Folate +125%
Equal in Vitamin B2 - 0.25
Equal in Vitamin B12 - 2.55
Equal in Choline - 93.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +17.5%
Contains more Other +281.7%
Contains more Water +11.1%
Equal in Protein - 24.52
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more Fats +17.5%
Contains more Other +281.7%
Contains more Water +11.1%
Equal in Protein - 24.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +16.4%
Contains more Polyunsaturated fat +51%
Equal in Saturated Fat - 8.83
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
46% 46% 8%
Saturated Fat: 8.83 g
Monounsaturated Fat: 8.82 g
Polyunsaturated fat: 1.51 g
Contains more Monounsaturated Fat +16.4%
Contains more Polyunsaturated fat +51%
Equal in Saturated Fat - 8.83

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 Lamb
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Lamb Opinion
Protein 23.9g 24.52g Lamb
Fats 24.6g 20.94g Beef tenderloin
Calories 324kcal 294kcal Beef tenderloin
Calcium 9mg 17mg Lamb
Iron 3.11mg 1.88mg Beef tenderloin
Magnesium 22mg 23mg Lamb
Phosphorus 203mg 188mg Beef tenderloin
Potassium 331mg 310mg Beef tenderloin
Sodium 57mg 72mg Beef tenderloin
Zinc 4.03mg 4.46mg Lamb
Copper 0.123mg 0.119mg Beef tenderloin
Manganese 0.014mg 0.022mg Lamb
Selenium 22.9µg 26.4µg Lamb
Vitamin E 0.14mg Lamb
Vitamin D 2IU Lamb
Vitamin D 0.1µg Lamb
Vitamin B1 0.09mg 0.1mg Lamb
Vitamin B2 0.26mg 0.25mg Beef tenderloin
Vitamin B3 3mg 6.66mg Lamb
Vitamin B5 0.25mg 0.66mg Lamb
Vitamin B6 0.25mg 0.13mg Beef tenderloin
Folate 8µg 18µg Lamb
Vitamin B12 2.46µg 2.55µg Lamb
Choline 91mg 93.7mg Lamb
Vitamin K 4.6µg Lamb
Tryptophan 0.268mg 0.287mg Lamb
Threonine 1.044mg 1.05mg Lamb
Isoleucine 1.075mg 1.183mg Lamb
Leucine 1.889mg 1.908mg Lamb
Lysine 1.989mg 2.166mg Lamb
Methionine 0.612mg 0.629mg Lamb
Phenylalanine 0.933mg 0.998mg Lamb
Valine 1.163mg 1.323mg Lamb
Histidine 0.818mg 0.777mg Beef tenderloin
Cholesterol 85mg 97mg Beef tenderloin
Saturated Fat 9.72g 8.83g Lamb
Monounsaturated Fat 10.27g 8.82g Beef tenderloin
Polyunsaturated fat 1g 1.51g Lamb

Which food is preferable for your diet?

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

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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
52%
Lamb
Minerals Daily Need Coverage Score
54%
Beef tenderloin
52%
Lamb

Comparison summary

Which food is lower in Saturated Fat?
Lamb
Lamb is lower in Saturated Fat (difference - 0.89g)
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 12mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2.3)
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 minerals?
?
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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.