Beef tenderloin vs. Swordfish — In-Depth Nutrition Comparison

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Significant differences between beef tenderloin and swordfish

Beef tenderloin has more vitamin B12, iron, zinc, vitamin B2, and copper; however, swordfish is richer in selenium, vitamin B3, vitamin B6, and phosphorus.
Swordfish covers your daily selenium needs 83% more than beef tenderloin.
Swordfish has 7 times less iron than beef tenderloin. Beef tenderloin has 3.11mg of iron, while swordfish has 0.45mg.
Swordfish contains less saturated fat.

Specific food types used in this comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Fish, swordfish, cooked, dry heat.

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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.

Beef tenderloin

Swordfish

Contains more CalciumCalcium	+50%
Contains more IronIron	+591.1%
Contains more CopperCopper	+167.4%
Contains more ZincZinc	+416.7%
Contains less SodiumSodium	-41.2%

Contains more MagnesiumMagnesium	+59.1%
Contains more PotassiumPotassium	+50.8%
Contains more PhosphorusPhosphorus	+49.8%
Contains more SeleniumSelenium	+199.1%

~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.

Beef tenderloin

Swordfish

Contains more Vitamin B2Vitamin B2	+312.7%
Contains more Vitamin B12Vitamin B12	+51.9%
Contains more FolateFolate	+300%
Contains more CholineCholine	+17.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+208.5%
Contains more Vitamin B5Vitamin B5	+66.8%
Contains more Vitamin B6Vitamin B6	+146%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.089mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D		16.6µg	83%
Vitamin D		666IU	83%
Selenium	22.9µg	68.5µg	83%
Vitamin B3	3mg	9.254mg	39%
Saturated fat	9.72g	1.911g	35%
Vitamin B12	2.46µg	1.62µg	35%
Iron	3.11mg	0.45mg	33%
Zinc	4.03mg	0.78mg	30%
Vitamin B6	0.25mg	0.615mg	28%
Fats	24.6g	7.93g	26%
Monounsaturated fat	10.27g	3.544g	17%
Vitamin E		2.41mg	16%
Vitamin B2	0.26mg	0.063mg	15%
Phosphorus	203mg	304mg	14%
Copper	0.123mg	0.046mg	9%
Calories	324kcal	172kcal	8%
Vitamin A	0µg	43µg	5%
Potassium	331mg	499mg	5%
Vitamin B5	0.25mg	0.417mg	3%
Magnesium	22mg	35mg	3%
Polyunsaturated fat	1g	1.368g	2%
Choline	91mg	77.5mg	2%
Sodium	57mg	97mg	2%
Cholesterol	85mg	78mg	2%
Folate	8µg	2µg	2%
Protein	23.9g	23.45g	1%
Calcium	9mg	6mg	0%
Manganese	0.014mg	0.013mg	0%
Vitamin B1	0.09mg	0.089mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.268mg	0.265mg	0%
Threonine	1.044mg	1.035mg	0%
Isoleucine	1.075mg	1.088mg	0%
Leucine	1.889mg	1.919mg	0%
Lysine	1.989mg	2.168mg	0%
Methionine	0.612mg	0.699mg	0%
Phenylalanine	0.933mg	0.922mg	0%
Valine	1.163mg	1.216mg	0%
Histidine	0.818mg	0.695mg	0%
Omega-3 - EPA		0.127g	N/A
Omega-3 - DHA		0.772g	N/A
Omega-3 - DPA		0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A