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

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The main differences between beef tenderloin and lamb loin

  • Beef tenderloin is richer in iron, vitamin B6, vitamin B12, and zinc, yet lamb loin is richer in vitamin B3, vitamin B5, and polyunsaturated fat.
  • Daily need coverage for vitamin B3 for lamb loin is 26% higher.
  • Beef tenderloin contains 2 times more vitamin B6 than lamb loin. Beef tenderloin contains 0.25mg of vitamin B6, while lamb loin contains 0.11mg.

Food types used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Lamb, domestic, loin, separable lean, and fat, trimmed to 1/4" fat, choice, cooked, roasted.

Infographic

Beef tenderloin vs Lamb loin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 22% 80% 40% 93% 77% 8.3% 2.6% 134%
Contains more PotassiumPotassium +34.6%
Contains more IronIron +46.7%
Contains more ZincZinc +18.2%
Contains more PhosphorusPhosphorus +12.8%
Contains less SodiumSodium -10.9%
Contains more CalciumCalcium +100%
Contains more ManganeseManganese +42.9%
~equal in Magnesium ~23mg
~equal in Copper ~0.119mg
~equal in Selenium ~24.6µg

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 0% 0% 2.2% 1.5% 25% 55% 133% 39% 25% 276% 12% 14% 48%
Contains more Vitamin B6Vitamin B6 +127.3%
Contains more Vitamin B12Vitamin B12 +11.3%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B3Vitamin B3 +136.7%
Contains more Vitamin B5Vitamin B5 +160%
Contains more FolateFolate +137.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.24mg
~equal in Choline ~88.4mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Lamb loin DV% diff.
Vitamin B3 3mg 7.1mg 26%
Iron 3.11mg 2.12mg 12%
Vitamin B6 0.25mg 0.11mg 11%
Vitamin B12 2.46µg 2.21µg 10%
Vitamin B5 0.25mg 0.65mg 8%
Zinc 4.03mg 3.41mg 6%
Polyunsaturated fat 1g 1.87g 6%
Vitamin K 4.7µg 4%
Selenium 22.9µg 24.6µg 3%
Phosphorus 203mg 180mg 3%
Folate 8µg 19µg 3%
Potassium 331mg 246mg 3%
Cholesterol 85mg 95mg 3%
Protein 23.9g 22.55g 3%
Vitamin B2 0.26mg 0.24mg 2%
Saturated fat 9.72g 10.24g 2%
Fats 24.6g 23.59g 2%
Monounsaturated fat 10.27g 9.68g 1%
Calories 324kcal 309kcal 1%
Vitamin B1 0.09mg 0.1mg 1%
Calcium 9mg 18mg 1%
Vitamin D 0.1µg 1%
Vitamin E 0.11mg 1%
Vitamin D 2IU 0%
Magnesium 22mg 23mg 0%
Copper 0.123mg 0.119mg 0%
Sodium 57mg 64mg 0%
Manganese 0.014mg 0.02mg 0%
Choline 91mg 88.4mg 0%
Tryptophan 0.268mg 0.264mg 0%
Threonine 1.044mg 0.965mg 0%
Isoleucine 1.075mg 1.088mg 0%
Leucine 1.889mg 1.754mg 0%
Lysine 1.989mg 1.991mg 0%
Methionine 0.612mg 0.579mg 0%
Phenylalanine 0.933mg 0.918mg 0%
Valine 1.163mg 1.217mg 0%
Histidine 0.818mg 0.714mg 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
23% 24% 53%
Protein: 22.55 g
Fats: 23.59 g
Carbs: 0 g
Water: 52.5 g
Other: 1.36 g
Contains more OtherOther +130.1%
~equal in Protein ~22.55g
~equal in Fats ~23.59g
~equal in Carbs ~0g
~equal in Water ~52.5g

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
47% 44% 9%
Saturated fat: Sat. Fat 10.24 g
Monounsaturated fat: Mono. Fat 9.68 g
Polyunsaturated fat: Poly. Fat 1.87 g
Contains more Poly. FatPolyunsaturated fat +87%
~equal in Saturated fat ~10.24g
~equal in Monounsaturated fat ~9.68g

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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 loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172490/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.