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Beef tenderloin vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between beef tenderloin and roe?

  • Beef tenderloin is richer in iron and zinc, while roe is higher in vitamin B12, vitamin B2, selenium, phosphorus, folate, and vitamin C.
  • Roe's daily need coverage for vitamin B12 is 378% higher.
  • Roe has 5 times less saturated fat than beef tenderloin. Beef tenderloin has 9.72g of saturated fat, while roe has 1.866g.
  • Roe has a higher glycemic index (27) than beef tenderloin (0).

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Beef tenderloin vs Roe 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%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more PotassiumPotassium +17%
Contains more IronIron +303.9%
Contains more ZincZinc +214.8%
Contains less SodiumSodium -51.3%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +211.1%
Contains more PhosphorusPhosphorus +153.7%
Contains more SeleniumSelenium +125.8%
~equal in Copper ~0.128mg
~equal in Manganese ~0.013mg

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%
Roe
Roe
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +207.8%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B5Vitamin B5 +361.6%
Contains more Vitamin B12Vitamin B12 +369.1%
Contains more FolateFolate +1050%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +198.9%
Contains more OtherOther +20.4%
Contains more ProteinProtein +19.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.2%

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
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +382.4%
Contains less Sat. FatSaturated fat -80.8%
Contains more Poly. FatPolyunsaturated fat +240.4%

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

All nutrients comparison - raw data values

Nutrient Beef tenderloin Roe DV% diff.
Vitamin B12 2.46µg 11.54µg 378%
Cholesterol 85mg 479mg 131%
Vitamin B2 0.26mg 0.949mg 53%
Selenium 22.9µg 51.7µg 52%
Phosphorus 203mg 515mg 45%
Saturated fat 9.72g 1.866g 36%
Iron 3.11mg 0.77mg 29%
Fats 24.6g 8.23g 25%
Zinc 4.03mg 1.28mg 25%
Folate 8µg 92µg 21%
Monounsaturated fat 10.27g 2.129g 20%
Vitamin C 0mg 16.4mg 18%
Vitamin B5 0.25mg 1.154mg 18%
Choline 91mg 17%
Polyunsaturated fat 1g 3.404g 16%
Vitamin B1 0.09mg 0.277mg 16%
Vitamin A 0µg 91µg 10%
Protein 23.9g 28.62g 9%
Calories 324kcal 204kcal 6%
Vitamin B6 0.25mg 0.185mg 5%
Vitamin B3 3mg 2.192mg 5%
Sodium 57mg 117mg 3%
Calcium 9mg 28mg 2%
Copper 0.123mg 0.128mg 1%
Potassium 331mg 283mg 1%
Magnesium 22mg 26mg 1%
Carbs 0g 1.92g 1%
Net carbs 0g 1.92g N/A
Manganese 0.014mg 0.013mg 0%
Tryptophan 0.268mg 0.375mg 0%
Threonine 1.044mg 1.305mg 0%
Isoleucine 1.075mg 1.465mg 0%
Leucine 1.889mg 2.509mg 0%
Lysine 1.989mg 2.179mg 0%
Methionine 0.612mg 0.71mg 0%
Phenylalanine 0.933mg 1.401mg 0%
Valine 1.163mg 1.676mg 0%
Histidine 0.818mg 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Roe
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
157%
Roe
Minerals Daily Need Coverage Score
54%
Beef tenderloin
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 7.854g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 394mg)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 60mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 27)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $100)
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.