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Fillet vs Meat - In-Depth Nutrition Comparison

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A recap on differences between Fillet and Meat

  • Fillet has more Vitamin B12, Copper, Vitamin B6, Vitamin B2, Vitamin B3, and Phosphorus, however Meat is higher in Selenium, Folate, and Fiber.
  • Fillet covers your daily Vitamin B12 needs 151% more than Meat.
  • Meat contains 8 times less Copper than Fillet. Fillet contains 0.925mg of Copper, while Meat contains 0.111mg.

Food varieties used in this article are Vegetarian fillets and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Fillet vs Meat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Fillet
5
:
3
Meat
Contains more Iron +73.9%
Contains more Calcium +1483.3%
Contains more Potassium +42.5%
Contains more Copper +733.3%
Contains more Phosphorus +68.5%
Contains more Magnesium +26.1%
Contains more Zinc +72.9%
Contains less Sodium -88.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 29% 53% 17% 309% 39% 193% 64%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 44% 2% 38% 21% 37% 66% 115% 8%
Contains more Iron +73.9%
Contains more Calcium +1483.3%
Contains more Potassium +42.5%
Contains more Copper +733.3%
Contains more Phosphorus +68.5%
Contains more Magnesium +26.1%
Contains more Zinc +72.9%
Contains less Sodium -88.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Fillet
7
:
2
Meat
Contains more Vitamin E +4212.5%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B6 +103%
Contains more Vitamin B12 +636.8%
Contains more Folate +∞%
Contains more Vitamin D +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 69% 0% 275% 208% 225% 0% 347% 526% 0% 77%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 6% 238% 90% 140% 61% 171% 72% 0% 0%
Contains more Vitamin E +4212.5%
Contains more Vitamin B1 +15.8%
Contains more Vitamin B2 +132.6%
Contains more Vitamin B3 +61.5%
Contains more Vitamin B6 +103%
Contains more Vitamin B12 +636.8%
Contains more Folate +∞%
Contains more Vitamin D +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
144
Fillet
65
Meat
Mineral Summary Score
97
Fillet
41
Meat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
138%
Fillet
157%
Meat
Carbohydrates
9%
Fillet
0%
Meat
Fats
83%
Fillet
16%
Meat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fillet Meat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Rich in minerals ok
Rich in vitamins ok
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fillet Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Meat
Meat is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Meat
Meat contains less Sodium (difference - 433mg)
Which food is lower in Saturated Fat?
Meat
Meat is lower in Saturated Fat (difference - 1.651g)
Which food is cheaper?
Meat
Meat is cheaper (difference - $2)
Which food is lower in Cholesterol?
Fillet
Fillet is lower in Cholesterol (difference - 73mg)
Which food is richer in minerals?
Fillet
Fillet is relatively richer in minerals
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

All nutrients comparison - raw data values

Nutrient Fillet Meat Opinion
Calories 290 143 Fillet
Protein 23 26.17 Meat
Fats 18 3.51 Fillet
Vitamin C 0 0
Carbs 9 0 Fillet
Cholesterol 0 73 Fillet
Vitamin D 0 10 Meat
Iron 2 1.15 Fillet
Calcium 95 6 Fillet
Potassium 600 421 Fillet
Magnesium 23 29 Meat
Sugar 0.8 0 Meat
Fiber 6.1 0 Fillet
Copper 0.925 0.111 Fillet
Zinc 1.4 2.42 Meat
Starch
Phosphorus 450 267 Fillet
Sodium 490 57 Meat
Vitamin A 0 0
Vitamin E 3.45 0.08 Fillet
Vitamin D 0 0.2 Meat
Vitamin B1 1.1 0.95 Fillet
Vitamin B2 0.9 0.387 Fillet
Vitamin B3 12 7.432 Fillet
Vitamin B5 1.012 Meat
Vitamin B6 1.5 0.739 Fillet
Vitamin B12 4.2 0.57 Fillet
Vitamin K 0 0
Folate 102 0 Fillet
Trans Fat 0 0.033 Fillet
Saturated Fat 2.849 1.198 Meat
Monounsaturated Fat 4.376 1.334 Fillet
Polyunsaturated fat 9.332 0.506 Fillet
Tryptophan 0.275 Meat
Threonine 1.175 Meat
Isoleucine 1.288 Meat
Leucine 2.229 Meat
Lysine 2.427 Meat
Methionine 0.721 Meat
Phenylalanine 1.1 Meat
Valine 1.367 Meat
Histidine 1.13 Meat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/nutrients
  2. Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.