Salmon raw vs. Beef tenderloin — In-Depth Nutrition Comparison
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A recap on differences between salmon raw and beef tenderloin
- Salmon raw is higher in vitamin B6, vitamin B3, vitamin B12, vitamin B5, selenium, copper, and vitamin B1, yet beef tenderloin is higher in zinc and iron.
- Beef tenderloin covers your daily saturated fat needs 44% more than salmon raw.
- Salmon raw contains 7 times more vitamin B5 than beef tenderloin. While salmon raw contains 1.664mg of vitamin B5, beef tenderloin contains only 0.25mg.
- The amount of saturated fat in salmon raw is lower.
Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.
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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 MagnesiumMagnesium | +31.8% |
| Contains more CalciumCalcium | +33.3% |
| Contains more PotassiumPotassium | +48% |
| Contains more CopperCopper | +103.3% |
| Contains less SodiumSodium | -22.8% |
| Contains more ManganeseManganese | +14.3% |
| Contains more SeleniumSelenium | +59.4% |
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 Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +151.1% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +162% |
| Contains more Vitamin B5Vitamin B5 | +565.6% |
| Contains more Vitamin B6Vitamin B6 | +227.2% |
| Contains more Vitamin B12Vitamin B12 | +29.3% |
| Contains more FolateFolate | +212.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
| Contains more WaterWater | +41.6% |
| Contains more OtherOther | +70% |
| Contains more ProteinProtein | +20.5% |
| Contains more FatsFats | +288% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains less Sat. FatSaturated fat | -89.9% |
| Contains more Poly. FatPolyunsaturated fat | +153.9% |
| Contains more Mono. FatMonounsaturated fat | +388.3% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.818mg | 0.25mg | 44% |
| Saturated fat | 0.981g | 9.72g | 40% |
| Zinc | 0.64mg | 4.03mg | 31% |
| Vitamin B12 | 3.18µg | 2.46µg | 30% |
| Vitamin B3 | 7.86mg | 3mg | 30% |
| Iron | 0.8mg | 3.11mg | 29% |
| Fats | 6.34g | 24.6g | 28% |
| Vitamin B5 | 1.664mg | 0.25mg | 28% |
| Selenium | 36.5µg | 22.9µg | 25% |
| Monounsaturated fat | 2.103g | 10.27g | 20% |
| Choline | 91mg | 17% | |
| Copper | 0.25mg | 0.123mg | 14% |
| Vitamin B1 | 0.226mg | 0.09mg | 11% |
| Cholesterol | 55mg | 85mg | 10% |
| Polyunsaturated fat | 2.539g | 1g | 10% |
| Calories | 142kcal | 324kcal | 9% |
| Vitamin B2 | 0.38mg | 0.26mg | 9% |
| Protein | 19.84g | 23.9g | 8% |
| Potassium | 490mg | 331mg | 5% |
| Folate | 25µg | 8µg | 4% |
| Magnesium | 29mg | 22mg | 2% |
| Vitamin A | 12µg | 0µg | 1% |
| Sodium | 44mg | 57mg | 1% |
| Calcium | 12mg | 9mg | 0% |
| Phosphorus | 200mg | 203mg | 0% |
| Manganese | 0.016mg | 0.014mg | 0% |
| Tryptophan | 0.222mg | 0.268mg | 0% |
| Threonine | 0.87mg | 1.044mg | 0% |
| Isoleucine | 0.914mg | 1.075mg | 0% |
| Leucine | 1.613mg | 1.889mg | 0% |
| Lysine | 1.822mg | 1.989mg | 0% |
| Methionine | 0.587mg | 0.612mg | 0% |
| Phenylalanine | 0.775mg | 0.933mg | 0% |
| Valine | 1.022mg | 1.163mg | 0% |
| Histidine | 0.584mg | 0.818mg | 0% |
| Omega-3 - EPA | 0.321g | N/A | |
| Omega-3 - DHA | 1.115g | N/A | |
| Omega-3 - DPA | 0.287g | 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 | |
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
77%
44%
Minerals Daily Need Coverage Score
49%
54%
Comparison summary
Which food is lower in Cholesterol?
Salmon raw is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 8.739g)
Which food is richer in vitamins?
Salmon raw is relatively richer in vitamins
Which food is cheaper?
Beef tenderloin is cheaper (difference - $13)
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.