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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
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
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
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.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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%
113%
Minerals Daily Need Coverage Score
54%
47%
Comparison summary
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 8.751g)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin contains less Sodium (difference - 35mg)
Which food is cheaper?
Beef tenderloin is cheaper (difference - $13)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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.