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  6. Beef tenderloin vs. Smoked salmon

Beef tenderloin vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between Beef tenderloin and Smoked salmon?

  • Beef tenderloin is richer in Zinc, Iron, and Vitamin B2, while Smoked salmon is higher in Vitamin B12, Selenium, Vitamin B5, and Copper.
  • Beef tenderloin's daily need coverage for Saturated Fat is 44% higher.
  • Smoked salmon has 13 times less Zinc than Beef tenderloin. Beef tenderloin has 4.03mg of Zinc, while Smoked salmon has 0.31mg.
  • Smoked salmon is lower in Saturated Fat.

We used Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fish, salmon, chinook, smoked types in this comparison.

Infographic

Beef tenderloin vs Smoked salmon 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.
Beef tenderloin
Beef tenderloin
6
:
4
Smoked salmon
Smoked salmon
Contains more Iron +265.9%
Contains more Magnesium +22.2%
Contains more Phosphorus +23.8%
Contains more Potassium +89.1%
Contains less Sodium -91.5%
Contains more Zinc +1200%
Contains more Calcium +22.2%
Contains more Copper +87%
Contains more Manganese +21.4%
Contains more Selenium +41.5%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Iron +265.9%
Contains more Magnesium +22.2%
Contains more Phosphorus +23.8%
Contains more Potassium +89.1%
Contains less Sodium -91.5%
Contains more Zinc +1200%
Contains more Calcium +22.2%
Contains more Copper +87%
Contains more Manganese +21.4%
Contains more Selenium +41.5%

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
Beef tenderloin
3
:
8
Smoked salmon
Smoked salmon
Contains more Vitamin B1 +291.3%
Contains more Vitamin B2 +157.4%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B5 +248%
Contains more Vitamin B6 +11.2%
Contains more Vitamin B12 +32.5%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin B1 +291.3%
Contains more Vitamin B2 +157.4%
Contains more Folate +300%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +57.3%
Contains more Vitamin B5 +248%
Contains more Vitamin B6 +11.2%
Contains more Vitamin B12 +32.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
2
Smoked salmon
Smoked salmon
Contains more Protein +30.7%
Contains more Fats +469.4%
Contains more Water +48.9%
Contains more Other +72.5%
Beef tenderloin
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Protein +30.7%
Contains more Fats +469.4%
Contains more Water +48.9%
Contains more Other +72.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef tenderloin
Beef tenderloin
2
:
1
Smoked salmon
Smoked salmon
Contains more Monounsaturated Fat +407.7%
Contains less Saturated Fat -90.4%
Equal in Polyunsaturated fat - 0.995
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Monounsaturated Fat +407.7%
Contains less Saturated Fat -90.4%
Equal in Polyunsaturated fat - 0.995

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 Smoked salmon
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Smoked salmon Opinion
Protein 23.9g 18.28g Beef tenderloin
Fats 24.6g 4.32g Beef tenderloin
Calories 324kcal 117kcal Beef tenderloin
Calcium 9mg 11mg Smoked salmon
Iron 3.11mg 0.85mg Beef tenderloin
Magnesium 22mg 18mg Beef tenderloin
Phosphorus 203mg 164mg Beef tenderloin
Potassium 331mg 175mg Beef tenderloin
Sodium 57mg 672mg Beef tenderloin
Zinc 4.03mg 0.31mg Beef tenderloin
Copper 0.123mg 0.23mg Smoked salmon
Manganese 0.014mg 0.017mg Smoked salmon
Selenium 22.9µg 32.4µg Smoked salmon
Vitamin A 0IU 87IU Smoked salmon
Vitamin A RAE 0µg 26µg Smoked salmon
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin B1 0.09mg 0.023mg Beef tenderloin
Vitamin B2 0.26mg 0.101mg Beef tenderloin
Vitamin B3 3mg 4.72mg Smoked salmon
Vitamin B5 0.25mg 0.87mg Smoked salmon
Vitamin B6 0.25mg 0.278mg Smoked salmon
Folate 8µg 2µg Beef tenderloin
Vitamin B12 2.46µg 3.26µg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.268mg 0.205mg Beef tenderloin
Threonine 1.044mg 0.801mg Beef tenderloin
Isoleucine 1.075mg 0.842mg Beef tenderloin
Leucine 1.889mg 1.486mg Beef tenderloin
Lysine 1.989mg 1.679mg Beef tenderloin
Methionine 0.612mg 0.541mg Beef tenderloin
Phenylalanine 0.933mg 0.714mg Beef tenderloin
Valine 1.163mg 0.942mg Beef tenderloin
Histidine 0.818mg 0.538mg Beef tenderloin
Cholesterol 85mg 23mg Smoked salmon
Saturated Fat 9.72g 0.929g Smoked salmon
Omega-3 - DHA 0.267g Smoked salmon
Omega-3 - EPA 0.183g Smoked salmon
Omega-3 - DPA 0.073g Smoked salmon
Monounsaturated Fat 10.27g 2.023g Beef tenderloin
Polyunsaturated fat 1g 0.995g Beef tenderloin

Which food is preferable for your diet?

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

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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
99%
Smoked salmon
Minerals Daily Need Coverage Score
54%
Beef tenderloin
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 62mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 8.791g)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 615mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $14)
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 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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.