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Beef tenderloin vs. Surimi — In-Depth Nutrition Comparison

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How are beef tenderloin and surimi different?

  • Beef tenderloin has more vitamin B12, iron, zinc, vitamin B2, vitamin B3, vitamin B6, and copper; however, surimi is richer in phosphorus.
  • Beef tenderloin covers your daily need for saturated fat, 48% more than surimi.
  • Beef tenderloin has 14 times more vitamin B3 than surimi. Beef tenderloin has 3mg of vitamin B3, while surimi has 0.22mg.
  • Surimi contains less saturated fat.
  • Surimi has a higher glycemic index. The glycemic index of surimi is 50, while the glycemic index of beef tenderloin is 0.

Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fish, surimi types were used in this article.

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Beef tenderloin vs Surimi 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%
Surimi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more PotassiumPotassium +195.5%
Contains more IronIron +1096.2%
Contains more CopperCopper +284.4%
Contains more ZincZinc +1121.2%
Contains less SodiumSodium -60.1%
Contains more ManganeseManganese +27.3%
Contains more MagnesiumMagnesium +95.5%
Contains more PhosphorusPhosphorus +38.9%
Contains more SeleniumSelenium +22.7%
~equal in Calcium ~9mg

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%
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +1138.1%
Contains more Vitamin B3Vitamin B3 +1263.6%
Contains more Vitamin B5Vitamin B5 +257.1%
Contains more Vitamin B6Vitamin B6 +733.3%
Contains more Vitamin B12Vitamin B12 +53.8%
Contains more FolateFolate +300%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Surimi DV% diff.
Saturated fat 9.72g 0.191g 43%
Fats 24.6g 0.9g 36%
Vitamin B12 2.46µg 1.6µg 36%
Iron 3.11mg 0.26mg 36%
Zinc 4.03mg 0.33mg 34%
Monounsaturated fat 10.27g 0.149g 25%
Vitamin B2 0.26mg 0.021mg 18%
Cholesterol 85mg 30mg 18%
Choline 91mg 17%
Protein 23.9g 15.18g 17%
Vitamin B6 0.25mg 0.03mg 17%
Vitamin B3 3mg 0.22mg 17%
Calories 324kcal 99kcal 11%
Phosphorus 203mg 282mg 11%
Copper 0.123mg 0.032mg 10%
Selenium 22.9µg 28.1µg 9%
Potassium 331mg 112mg 6%
Vitamin B1 0.09mg 0.02mg 6%
Magnesium 22mg 43mg 5%
Polyunsaturated fat 1g 0.443g 4%
Vitamin B5 0.25mg 0.07mg 4%
Vitamin E 0.63mg 4%
Sodium 57mg 143mg 4%
Vitamin A 0µg 20µg 2%
Folate 8µg 2µg 2%
Carbs 0g 6.85g 2%
Net carbs 0g 6.85g N/A
Calcium 9mg 9mg 0%
Manganese 0.014mg 0.011mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.268mg 0.092mg 0%
Threonine 1.044mg 0.734mg 0%
Isoleucine 1.075mg 0.709mg 0%
Leucine 1.889mg 1.202mg 0%
Lysine 1.989mg 1.387mg 0%
Methionine 0.612mg 0.515mg 0%
Phenylalanine 0.933mg 0.595mg 0%
Valine 1.163mg 0.77mg 0%
Histidine 0.818mg 0.35mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - DPA 0.014g N/A

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
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +57.4%
Contains more FatsFats +2633.3%
Contains more OtherOther +328.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +57.8%

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
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +6792.6%
Contains more Poly. FatPolyunsaturated fat +125.7%
Contains less Sat. FatSaturated fat -98%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.