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

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A recap on differences between beef tenderloin and sockeye salmon

  • Beef tenderloin is higher in iron and zinc, yet sockeye salmon is higher in vitamin B12, vitamin B3, vitamin B6, selenium, vitamin B5, and phosphorus.
  • Sockeye salmon covers your daily vitamin B12 needs 84% more than beef tenderloin.
  • Beef tenderloin contains 10 times more saturated fat than sockeye salmon. While beef tenderloin contains 9.72g of saturated fat, sockeye salmon contains only 0.969g.

Food varieties used in this article are Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Beef tenderloin vs Sockeye salmon 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% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more IronIron +498.1%
Contains more CopperCopper +61.8%
Contains more ZincZinc +632.7%
Contains less SodiumSodium -38%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +31.7%
Contains more PhosphorusPhosphorus +50.2%
Contains more SeleniumSelenium +55%
~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%
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more FolateFolate +14.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +74.4%
Contains more Vitamin B3Vitamin B3 +237.4%
Contains more Vitamin B5Vitamin B5 +409.6%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more Vitamin B12Vitamin B12 +81.7%
Contains more CholineCholine +23.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.246mg

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +341.7%
Contains more OtherOther +404.8%
Contains more ProteinProtein +10.8%
Contains more WaterWater +39.2%
~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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +451%
Contains less Sat. FatSaturated fat -90%
Contains more Poly. FatPolyunsaturated fat +32.7%

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 Sockeye 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 Sockeye salmon DV% diff.
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Vitamin B12 2.46µg 4.47µg 84%
Vitamin B3 3mg 10.123mg 45%
Vitamin B6 0.25mg 0.827mg 44%
Saturated fat 9.72g 0.969g 40%
Iron 3.11mg 0.52mg 32%
Zinc 4.03mg 0.55mg 32%
Fats 24.6g 5.57g 29%
Selenium 22.9µg 35.5µg 23%
Monounsaturated fat 10.27g 1.864g 21%
Vitamin B5 0.25mg 1.274mg 20%
Phosphorus 203mg 305mg 15%
Calories 324kcal 156kcal 8%
Cholesterol 85mg 61mg 8%
Vitamin E 0.99mg 7%
Vitamin B1 0.09mg 0.157mg 6%
Vitamin A 0µg 58µg 6%
Copper 0.123mg 0.076mg 5%
Protein 23.9g 26.48g 5%
Choline 91mg 112.6mg 4%
Potassium 331mg 436mg 3%
Magnesium 22mg 36mg 3%
Polyunsaturated fat 1g 1.327g 2%
Sodium 57mg 92mg 2%
Vitamin B2 0.26mg 0.246mg 1%
Calcium 9mg 11mg 0%
Manganese 0.014mg 0.013mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Folate 8µg 7µg 0%
Tryptophan 0.268mg 0.335mg 0%
Threonine 1.044mg 1.247mg 0%
Isoleucine 1.075mg 1.274mg 0%
Leucine 1.889mg 2.185mg 0%
Lysine 1.989mg 2.574mg 0%
Methionine 0.612mg 0.858mg 0%
Phenylalanine 0.933mg 1.086mg 0%
Valine 1.163mg 1.461mg 0%
Histidine 0.818mg 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
54%
Beef tenderloin
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 8.751g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 35mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $13)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.