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

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A recap on differences between beef tenderloin and lamb shoulder

Beef tenderloin is higher in iron, vitamin B6, and monounsaturated fat, yet lamb shoulder is higher in vitamin B3, vitamin B5, and polyunsaturated fat.
Lamb shoulder covers your daily vitamin B3 needs 23% more than beef tenderloin.
Beef tenderloin contains 2 times more vitamin B6 than lamb shoulder. While beef tenderloin contains 0.25mg of vitamin B6, lamb shoulder contains only 0.12mg.
The amount of saturated fat in lamb shoulder is lower.

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

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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 shoulder

Contains more PotassiumPotassium	+27.8%
Contains more IronIron	+53.2%
Contains less SodiumSodium	-12.3%

Contains more CalciumCalcium	+100%
Contains more ZincZinc	+11.2%
Contains more ManganeseManganese	+50%
Contains more SeleniumSelenium	+10.9%

~equal in Magnesium ~23mg

~equal in Copper ~0.113mg

~equal in Phosphorus ~183mg

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 shoulder

Contains more Vitamin B6Vitamin B6	+108.3%
Contains more CholineCholine	+∞%

Contains more Vitamin B3Vitamin B3	+122%
Contains more Vitamin B5Vitamin B5	+184%
Contains more FolateFolate	+150%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.09mg

~equal in Vitamin B2 ~0.25mg

~equal in Vitamin B12 ~2.55µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	3mg	6.66mg	23%
Choline	91mg		17%
Iron	3.11mg	2.03mg	14%
Vitamin B6	0.25mg	0.12mg	10%
Vitamin B5	0.25mg	0.71mg	9%
Fats	24.6g	20.24g	7%
Monounsaturated fat	10.27g	8.3g	5%
Selenium	22.9µg	25.4µg	5%
Polyunsaturated fat	1g	1.61g	4%
Saturated fat	9.72g	8.74g	4%
Zinc	4.03mg	4.48mg	4%
Vitamin B12	2.46µg	2.55µg	4%
Protein	23.9g	22.53g	3%
Folate	8µg	20µg	3%
Phosphorus	203mg	183mg	3%
Calories	324kcal	279kcal	2%
Cholesterol	85mg	92mg	2%
Potassium	331mg	259mg	2%
Copper	0.123mg	0.113mg	1%
Calcium	9mg	18mg	1%
Vitamin B2	0.26mg	0.25mg	1%
Vitamin E		0.14mg	1%
Magnesium	22mg	23mg	0%
Sodium	57mg	65mg	0%
Manganese	0.014mg	0.021mg	0%
Vitamin B1	0.09mg	0.09mg	0%
Tryptophan	0.268mg	0.263mg	0%
Threonine	1.044mg	0.964mg	0%
Isoleucine	1.075mg	1.087mg	0%
Leucine	1.889mg	1.753mg	0%
Lysine	1.989mg	1.99mg	0%
Methionine	0.612mg	0.578mg	0%
Phenylalanine	0.933mg	0.917mg	0%
Valine	1.163mg	1.216mg	0%
Histidine	0.818mg	0.714mg	0%