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  6. Beef tenderloin vs. Mussels

Beef tenderloin vs. Mussels — In-Depth Nutrition Comparison

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The main differences between beef tenderloin and mussels

  • Mussels is richer than beef tenderloin in vitamin B12, manganese, selenium, iron, vitamin B1, folate, vitamin C, and vitamin B5.
  • Daily need coverage for vitamin B12 for mussels is 898% higher.
  • Beef tenderloin contains 11 times more saturated fat than mussels. Beef tenderloin contains 9.72g of saturated fat, while mussels contains 0.85g.
  • Beef tenderloin has a lower glycemic index than mussels.

Food types used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Beef tenderloin vs Mussels 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more PotassiumPotassium +23.5%
Contains more ZincZinc +50.9%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +68.2%
Contains more CalciumCalcium +266.7%
Contains more IronIron +116.1%
Contains more CopperCopper +21.1%
Contains more PhosphorusPhosphorus +40.4%
Contains more ManganeseManganese +48471.4%
Contains more SeleniumSelenium +291.3%

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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin B6Vitamin B6 +150%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +61.5%
Contains more Vitamin B5Vitamin B5 +280%
Contains more Vitamin B12Vitamin B12 +875.6%
Contains more FolateFolate +850%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Mussels DV% diff.
Vitamin B12 2.46µg 24µg 898%
Manganese 0.014mg 6.8mg 295%
Selenium 22.9µg 89.6µg 121%
Iron 3.11mg 6.72mg 45%
Saturated fat 9.72g 0.85g 40%
Fats 24.6g 4.48g 31%
Monounsaturated fat 10.27g 1.014g 23%
Vitamin B1 0.09mg 0.3mg 18%
Choline 91mg 17%
Folate 8µg 76µg 17%
Vitamin C 0mg 13.6mg 15%
Vitamin B5 0.25mg 0.95mg 14%
Sodium 57mg 369mg 14%
Phosphorus 203mg 285mg 12%
Zinc 4.03mg 2.67mg 12%
Vitamin B2 0.26mg 0.42mg 12%
Vitamin B6 0.25mg 0.1mg 12%
Vitamin A 0µg 91µg 10%
Cholesterol 85mg 56mg 10%
Calories 324kcal 172kcal 8%
Magnesium 22mg 37mg 4%
Copper 0.123mg 0.149mg 3%
Potassium 331mg 268mg 2%
Calcium 9mg 33mg 2%
Carbs 0g 7.39g 2%
Polyunsaturated fat 1g 1.212g 1%
Protein 23.9g 23.8g 0%
Net carbs 0g 7.39g N/A
Vitamin B3 3mg 3mg 0%
Tryptophan 0.268mg 0.267mg 0%
Threonine 1.044mg 1.025mg 0%
Isoleucine 1.075mg 1.036mg 0%
Leucine 1.889mg 1.676mg 0%
Lysine 1.989mg 1.779mg 0%
Methionine 0.612mg 0.537mg 0%
Phenylalanine 0.933mg 0.853mg 0%
Valine 1.163mg 1.04mg 0%
Histidine 0.818mg 0.457mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more FatsFats +449.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.4%
~equal in Protein ~23.8g
~equal in Other ~3.18g

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +912.8%
Contains less Sat. FatSaturated fat -91.3%
Contains more Poly. FatPolyunsaturated fat +21.2%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.