Beef tenderloin vs. Lamb leg — In-Depth Nutrition Comparison

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Significant differences between beef tenderloin and lamb leg

Beef tenderloin has more iron, vitamin B6, zinc, and monounsaturated fat; however, lamb leg is richer in vitamin B3 and vitamin B5.
Lamb leg covers your daily vitamin B3 needs 20% more than beef tenderloin.
Lamb leg has 2 times less iron than beef tenderloin. Beef tenderloin has 3.11mg of iron, while lamb leg has 1.66mg.
Lamb leg contains less saturated fat.

Specific 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, leg, whole (shank and sirloin), separable lean, and fat, trimmed to 1/4" fat, choice, raw.

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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.

Beef tenderloin

Lamb leg

Contains more PotassiumPotassium	+32.9%
Contains more IronIron	+87.3%
Contains more ZincZinc	+21.4%
Contains more PhosphorusPhosphorus	+19.4%

Contains more ManganeseManganese

+42.9%

~equal in Magnesium ~23mg

~equal in Calcium ~9mg

~equal in Copper ~0.113mg

~equal in Sodium ~56mg

~equal in Selenium ~20.7µg

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.

Beef tenderloin

Lamb leg

Contains more Vitamin B2Vitamin B2	+13%
Contains more Vitamin B6Vitamin B6	+66.7%
Contains more CholineCholine	+∞%

Contains more Vitamin B1Vitamin B1	+44.4%
Contains more Vitamin B3Vitamin B3	+108.7%
Contains more Vitamin B5Vitamin B5	+176%
Contains more FolateFolate	+137.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~2.5µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	3mg	6.26mg	20%
Iron	3.11mg	1.66mg	18%
Choline	91mg		17%
Protein	23.9g	17.91g	12%
Fats	24.6g	17.07g	12%
Saturated fat	9.72g	7.43g	10%
Vitamin B5	0.25mg	0.69mg	9%
Monounsaturated fat	10.27g	7g	8%
Vitamin B6	0.25mg	0.15mg	8%
Zinc	4.03mg	3.32mg	6%
Calories	324kcal	230kcal	5%
Phosphorus	203mg	170mg	5%
Cholesterol	85mg	69mg	5%
Selenium	22.9µg	20.7µg	4%
Vitamin B1	0.09mg	0.13mg	3%
Folate	8µg	19µg	3%
Polyunsaturated fat	1g	1.35g	2%
Vitamin B2	0.26mg	0.23mg	2%
Potassium	331mg	249mg	2%
Vitamin B12	2.46µg	2.5µg	2%
Copper	0.123mg	0.113mg	1%
Vitamin E		0.21mg	1%
Magnesium	22mg	23mg	0%
Calcium	9mg	9mg	0%
Sodium	57mg	56mg	0%
Manganese	0.014mg	0.02mg	0%
Tryptophan	0.268mg	0.209mg	0%
Threonine	1.044mg	0.767mg	0%
Isoleucine	1.075mg	0.864mg	0%
Leucine	1.889mg	1.393mg	0%
Lysine	1.989mg	1.582mg	0%
Methionine	0.612mg	0.46mg	0%
Phenylalanine	0.933mg	0.729mg	0%
Valine	1.163mg	0.967mg	0%
Histidine	0.818mg	0.567mg	0%