Lamb shoulder vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on the differences between lamb shoulder and beef tenderloin

Lamb shoulder is higher in vitamin B3, vitamin B5, and polyunsaturated fat, yet beef tenderloin is higher in iron, vitamin B6, and monounsaturated fat.
Lamb shoulder covers your daily vitamin B3 needs 23% more than beef tenderloin.
Lamb shoulder contains 3 times more vitamin B5 than beef tenderloin. While lamb shoulder contains 0.71mg of vitamin B5, beef tenderloin contains only 0.25mg.
The amount of saturated fat in lamb shoulder is lower.

Food varieties used in this article are Lamb, domestic, shoulder, arm, separable lean, and fat, trimmed to 1/4" fat, choice, cooked, roasted 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.

Lamb shoulder

Beef tenderloin

Contains more CalciumCalcium	+100%
Contains more ManganeseManganese	+50%

Contains more PotassiumPotassium	+27.8%
Contains more IronIron	+53.2%
Contains more PhosphorusPhosphorus	+10.9%
Contains less SodiumSodium	-12.3%

~equal in Magnesium ~22mg

~equal in Copper ~0.123mg

~equal in Zinc ~4.03mg

~equal in Selenium ~22.9µg

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.

Lamb shoulder

Beef tenderloin

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+122%
Contains more Vitamin B5Vitamin B5	+184%
Contains more FolateFolate	+150%

Contains more Vitamin B6Vitamin B6

+108.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.09mg

~equal in Vitamin B2 ~0.26mg

~equal in Vitamin B12 ~2.46µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	6.66mg	3mg	23%
Choline		91mg	17%
Iron	2.03mg	3.11mg	14%
Vitamin B6	0.12mg	0.25mg	10%
Vitamin B5	0.71mg	0.25mg	9%
Fats	20.24g	24.6g	7%
Monounsaturated fat	8.3g	10.27g	5%
Selenium	25.4µg	22.9µg	5%
Polyunsaturated fat	1.61g	1g	4%
Saturated fat	8.74g	9.72g	4%
Zinc	4.48mg	4.03mg	4%
Vitamin B12	2.55µg	2.46µg	4%
Protein	22.53g	23.9g	3%
Folate	20µg	8µg	3%
Phosphorus	183mg	203mg	3%
Calories	279kcal	324kcal	2%
Cholesterol	92mg	85mg	2%
Potassium	259mg	331mg	2%
Copper	0.113mg	0.123mg	1%
Calcium	18mg	9mg	1%
Vitamin B2	0.25mg	0.26mg	1%
Vitamin E	0.14mg		1%
Magnesium	23mg	22mg	0%
Sodium	65mg	57mg	0%
Manganese	0.021mg	0.014mg	0%
Vitamin B1	0.09mg	0.09mg	0%
Tryptophan	0.263mg	0.268mg	0%
Threonine	0.964mg	1.044mg	0%
Isoleucine	1.087mg	1.075mg	0%
Leucine	1.753mg	1.889mg	0%
Lysine	1.99mg	1.989mg	0%
Methionine	0.578mg	0.612mg	0%
Phenylalanine	0.917mg	0.933mg	0%
Valine	1.216mg	1.163mg	0%
Histidine	0.714mg	0.818mg	0%