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Beef tenderloin vs. Nori — In-Depth Nutrition Comparison

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A recap on differences between beef tenderloin and nori

  • Beef tenderloin is higher in vitamin B12, selenium, zinc, and phosphorus, yet nori is higher in vitamin A, vitamin C, manganese, and folate.
  • Nori covers your daily vitamin A needs 104% more than beef tenderloin.
  • The amount of cholesterol in nori 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 Seaweed, laver, raw.

Infographic

Beef tenderloin vs Nori 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%
Nori
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1000%
Contains more IronIron +72.8%
Contains more ZincZinc +283.8%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +3171.4%
Contains more CalciumCalcium +677.8%
Contains more CopperCopper +114.6%
Contains less SodiumSodium -15.8%
Contains more ManganeseManganese +6957.1%
~equal in Potassium ~356mg

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%
Nori
7
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B3Vitamin B3 +104.1%
Contains more Vitamin B6Vitamin B6 +57.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +775%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +71.5%
Contains more Vitamin B5Vitamin B5 +108.4%
Contains more FolateFolate +1725%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg

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
Nori
3
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +311.4%
Contains more FatsFats +8685.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +75.8%
Contains more OtherOther +20.4%

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
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +40980%
Contains more Poly. FatPolyunsaturated fat +809.1%
Contains less Sat. FatSaturated fat -99.4%

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Nori DV% diff.
Vitamin B12 2.46µg 0µg 103%
Saturated fat 9.72g 0.061g 44%
Vitamin C 0mg 39mg 43%
Manganese 0.014mg 0.988mg 42%
Selenium 22.9µg 0.7µg 40%
Fats 24.6g 0.28g 37%
Protein 23.9g 5.81g 36%
Folate 8µg 146µg 35%
Vitamin A 0µg 260µg 29%
Cholesterol 85mg 0mg 28%
Zinc 4.03mg 1.05mg 27%
Monounsaturated fat 10.27g 0.025g 26%
Phosphorus 203mg 58mg 21%
Copper 0.123mg 0.264mg 16%
Iron 3.11mg 1.8mg 16%
Choline 91mg 10.4mg 15%
Vitamin B2 0.26mg 0.446mg 14%
Calories 324kcal 35kcal 14%
Vitamin B3 3mg 1.47mg 10%
Vitamin E 1mg 7%
Vitamin B6 0.25mg 0.159mg 7%
Calcium 9mg 70mg 6%
Polyunsaturated fat 1g 0.11g 6%
Magnesium 22mg 2mg 5%
Vitamin B5 0.25mg 0.521mg 5%
Vitamin K 4µg 3%
Carbs 0g 5.11g 2%
Vitamin B1 0.09mg 0.098mg 1%
Fiber 0g 0.3g 1%
Potassium 331mg 356mg 1%
Net carbs 0g 4.81g N/A
Sugar 0g 0.49g N/A
Sodium 57mg 48mg 0%
Tryptophan 0.268mg 0.043mg 0%
Threonine 1.044mg 0.232mg 0%
Isoleucine 1.075mg 0.259mg 0%
Leucine 1.889mg 0.501mg 0%
Lysine 1.989mg 0.222mg 0%
Methionine 0.612mg 0.145mg 0%
Phenylalanine 0.933mg 0.273mg 0%
Valine 1.163mg 0.402mg 0%
Histidine 0.818mg 0.14mg 0%
Omega-3 - EPA 0.08g N/A

Which food is preferable for your diet?

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

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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
45%
Nori
Minerals Daily Need Coverage Score
54%
Beef tenderloin
40%
Nori

Comparison summary

Which food is lower in Cholesterol?
Nori
Nori is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Nori
Nori contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Nori
Nori is lower in Saturated fat (difference - 9.659g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 0.49g)
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.

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.