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  6. Salmon raw vs. Beef tenderloin

Salmon raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Salmon raw vs Beef tenderloin infographic
Infographic link

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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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%
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%
Contains more IronIron +288.8%
Contains more ZincZinc +529.7%
~equal in Phosphorus ~203mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Salmon raw Beef tenderloin 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
24% 25% 48% 3%
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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
46% 49% 5%
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%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.