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Beef tenderloin vs. Lobster Raw — In-Depth Nutrition Comparison

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What are the main differences between beef tenderloin and lobster Raw?

  • Beef tenderloin is richer in vitamin B12, iron, vitamin B2, and vitamin B6, while lobster Raw is higher in copper, selenium, and vitamin B5.
  • Lobster Raw's daily need coverage for copper is 136% higher.
  • Lobster Raw has 54 times less saturated fat than beef tenderloin. Beef tenderloin has 9.72g of saturated fat, while lobster Raw has 0.181g.

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Crustaceans, lobster, northern, raw types in this comparison.

Infographic

Beef tenderloin vs Lobster Raw infographic
Infographic link

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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more PotassiumPotassium +65.5%
Contains more IronIron +1096.2%
Contains more ZincZinc +14.2%
Contains more PhosphorusPhosphorus +26.1%
Contains less SodiumSodium -86.5%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +833.3%
Contains more CopperCopper +996.7%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +177.7%

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +1757.1%
Contains more Vitamin B3Vitamin B3 +88.6%
Contains more Vitamin B6Vitamin B6 +140.4%
Contains more Vitamin B12Vitamin B12 +96.8%
Contains more CholineCholine +29.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +479.6%
Contains more FolateFolate +25%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more ProteinProtein +44.7%
Contains more FatsFats +3180%
Contains more OtherOther +75.8%
Contains more WaterWater +67.4%
~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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +4568.2%
Contains more Poly. FatPolyunsaturated fat +237.8%
Contains less Sat. FatSaturated fat -98.1%

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 Lobster Raw
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Lobster Raw DV% diff.
Copper 0.123mg 1.349mg 136%
Selenium 22.9µg 63.6µg 74%
Vitamin B12 2.46µg 1.25µg 50%
Saturated fat 9.72g 0.181g 43%
Fats 24.6g 0.75g 37%
Iron 3.11mg 0.26mg 36%
Monounsaturated fat 10.27g 0.22g 25%
Vitamin B5 0.25mg 1.449mg 24%
Vitamin B2 0.26mg 0.014mg 19%
Sodium 57mg 423mg 16%
Protein 23.9g 16.52g 15%
Cholesterol 85mg 127mg 14%
Calories 324kcal 77kcal 12%
Vitamin B6 0.25mg 0.104mg 11%
Vitamin B3 3mg 1.591mg 9%
Calcium 9mg 84mg 8%
Vitamin E 0.87mg 6%
Vitamin B1 0.09mg 0.02mg 6%
Phosphorus 203mg 161mg 6%
Polyunsaturated fat 1g 0.296g 5%
Zinc 4.03mg 3.53mg 5%
Potassium 331mg 200mg 4%
Choline 91mg 70.3mg 4%
Magnesium 22mg 38mg 4%
Manganese 0.014mg 0.056mg 2%
Folate 8µg 10µg 1%
Vitamin D 1IU 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.011g N/A
Tryptophan 0.268mg 0.215mg 0%
Threonine 1.044mg 0.654mg 0%
Isoleucine 1.075mg 0.723mg 0%
Leucine 1.889mg 1.197mg 0%
Lysine 1.989mg 1.24mg 0%
Methionine 0.612mg 0.413mg 0%
Phenylalanine 0.933mg 0.68mg 0%
Valine 1.163mg 0.741mg 0%
Histidine 0.818mg 0.413mg 0%
Omega-3 - EPA 0.102g N/A
Omega-3 - DHA 0.068g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

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

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
28%
Lobster Raw
Minerals Daily Need Coverage Score
54%
Beef tenderloin
110%
Lobster Raw

Comparison summary

Which food is lower in Saturated fat?
Lobster Raw
Lobster Raw is lower in Saturated fat (difference - 9.539g)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 42mg)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 366mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.