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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.
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%
Lamb
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more IronIron +65.4%
Contains less SodiumSodium -20.8%
Contains more CalciumCalcium +88.9%
Contains more ZincZinc +10.7%
Contains more ManganeseManganese +57.1%
Contains more SeleniumSelenium +15.3%
~equal in Magnesium ~23mg
~equal in Potassium ~310mg
~equal in Copper ~0.119mg
~equal in Phosphorus ~188mg

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%
Lamb
7
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin B6Vitamin B6 +92.3%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B3Vitamin B3 +122%
Contains more Vitamin B5Vitamin B5 +164%
Contains more FolateFolate +125%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.25mg
~equal in Vitamin B12 ~2.55µg
~equal in Choline ~93.7mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Lamb DV% diff.
Vitamin B3 3mg 6.66mg 23%
Iron 3.11mg 1.88mg 15%
Vitamin B6 0.25mg 0.13mg 9%
Vitamin B5 0.25mg 0.66mg 8%
Selenium 22.9µg 26.4µg 6%
Fats 24.6g 20.94g 6%
Cholesterol 85mg 97mg 4%
Monounsaturated fat 10.27g 8.82g 4%
Saturated fat 9.72g 8.83g 4%
Vitamin K 4.6µg 4%
Zinc 4.03mg 4.46mg 4%
Vitamin B12 2.46µg 2.55µg 4%
Polyunsaturated fat 1g 1.51g 3%
Folate 8µg 18µg 3%
Calories 324kcal 294kcal 2%
Phosphorus 203mg 188mg 2%
Calcium 9mg 17mg 1%
Vitamin B1 0.09mg 0.1mg 1%
Vitamin B2 0.26mg 0.25mg 1%
Protein 23.9g 24.52g 1%
Vitamin E 0.14mg 1%
Sodium 57mg 72mg 1%
Potassium 331mg 310mg 1%
Vitamin D 0.1µg 1%
Vitamin D 2IU 0%
Magnesium 22mg 23mg 0%
Copper 0.123mg 0.119mg 0%
Manganese 0.014mg 0.022mg 0%
Choline 91mg 93.7mg 0%
Tryptophan 0.268mg 0.287mg 0%
Threonine 1.044mg 1.05mg 0%
Isoleucine 1.075mg 1.183mg 0%
Leucine 1.889mg 1.908mg 0%
Lysine 1.989mg 2.166mg 0%
Methionine 0.612mg 0.629mg 0%
Phenylalanine 0.933mg 0.998mg 0%
Valine 1.163mg 1.323mg 0%
Histidine 0.818mg 0.777mg 0%

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
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more FatsFats +17.5%
Contains more OtherOther +281.7%
Contains more WaterWater +11.1%
~equal in Protein ~24.52g
~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
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains more Mono. FatMonounsaturated fat +16.4%
Contains more Poly. FatPolyunsaturated fat +51%
~equal in Saturated fat ~8.83g

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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.