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

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What are the differences between halibut raw and beef tenderloin?

  • Halibut raw is higher in selenium and vitamin B6; however, beef tenderloin is richer in vitamin B12, zinc, iron, vitamin B2, copper, and vitamin B3.
  • Beef tenderloin's daily need coverage for vitamin B12 is 61% more.
  • Beef tenderloin contains 2 times less vitamin B6 than halibut raw. Halibut raw contains 0.42mg of vitamin B6, while beef tenderloin contains 0.25mg.
  • Halibut raw has less cholesterol.

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

Infographic

Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 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 +18.2%
Contains more SeleniumSelenium +59.4%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +23.5%
Contains more IronIron +371.2%
Contains more CopperCopper +310%
Contains more ZincZinc +907.5%
Contains more PhosphorusPhosphorus +23.8%
Contains less SodiumSodium -28.8%
Contains more ManganeseManganese +16.7%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +68%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B12Vitamin B12 +146%
Contains more FolateFolate +700%
Contains more CholineCholine +47.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.25mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +45.3%
Contains more ProteinProtein +66.3%
Contains more FatsFats +77.7%
Contains more OtherOther +105.9%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 -75.1%
Contains more Poly. FatPolyunsaturated fat +36.7%
Contains more Mono. FatMonounsaturated fat +22.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut raw Beef tenderloin
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Halibut raw Beef tenderloin DV% diff.
Vitamin D 27.4µg 137%
Vitamin D 1097IU 137%
Vitamin B12 1µg 2.46µg 61%
Saturated fat 2.419g 9.72g 33%
Zinc 0.4mg 4.03mg 33%
Iron 0.66mg 3.11mg 31%
Selenium 36.5µg 22.9µg 25%
Protein 14.37g 23.9g 19%
Fats 13.84g 24.6g 17%
Vitamin B2 0.08mg 0.26mg 14%
Cholesterol 46mg 85mg 13%
Vitamin B6 0.42mg 0.25mg 13%
Copper 0.03mg 0.123mg 10%
Vitamin B3 1.5mg 3mg 9%
Calories 186kcal 324kcal 7%
Phosphorus 164mg 203mg 6%
Monounsaturated fat 8.378g 10.27g 5%
Choline 61.8mg 91mg 5%
Vitamin E 0.73mg 5%
Vitamin B1 0.06mg 0.09mg 3%
Vitamin A 14µg 0µg 2%
Potassium 268mg 331mg 2%
Polyunsaturated fat 1.367g 1g 2%
Folate 1µg 8µg 2%
Sodium 80mg 57mg 1%
Calcium 3mg 9mg 1%
Magnesium 26mg 22mg 1%
Manganese 0.012mg 0.014mg 0%
Vitamin B5 0.25mg 0.25mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0.268mg 0%
Threonine 0.63mg 1.044mg 0%
Isoleucine 0.662mg 1.075mg 0%
Leucine 1.168mg 1.889mg 0%
Lysine 1.32mg 1.989mg 0%
Methionine 0.425mg 0.612mg 0%
Phenylalanine 0.561mg 0.933mg 0%
Valine 0.74mg 1.163mg 0%
Histidine 0.423mg 0.818mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut raw Beef tenderloin
Low Calories diet ok
Low Fats diet ok
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
59%
Halibut raw
44%
Beef tenderloin
Minerals Daily Need Coverage Score
37%
Halibut raw
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated fat?
Halibut raw
Halibut raw is lower in Saturated fat (difference - 7.301g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 23mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $5)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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.

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.