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  6. Lamb shoulder vs. Beef tenderloin

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

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A recap on 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.

Infographic

Lamb shoulder 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.
Lamb shoulder
Lamb shoulder
5
:
5
Beef tenderloin
Beef tenderloin
Contains more Calcium +100%
Contains more Zinc +11.2%
Contains more Manganese +50%
Contains more Selenium +10.9%
Contains more Iron +53.2%
Contains more Phosphorus +10.9%
Contains more Potassium +27.8%
Contains less Sodium -12.3%
Equal in Magnesium - 22
Equal in Zinc - 4.03
Equal in Copper - 0.123
Equal in Selenium - 22.9
Lamb shoulder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 77% 17% 79% 23% 9% 123% 38% 3% 139%
Beef tenderloin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Calcium +100%
Contains more Zinc +11.2%
Contains more Manganese +50%
Contains more Selenium +10.9%
Contains more Iron +53.2%
Contains more Phosphorus +10.9%
Contains more Potassium +27.8%
Contains less Sodium -12.3%
Equal in Magnesium - 22
Equal in Zinc - 4.03
Equal in Copper - 0.123
Equal in Selenium - 22.9

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
Lamb shoulder
5
:
2
Beef tenderloin
Beef tenderloin
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +184%
Contains more Folate +150%
Contains more Vitamin B6 +108.3%
Equal in Vitamin B1 - 0.09
Equal in Vitamin B2 - 0.26
Equal in Vitamin B12 - 2.46
Lamb shoulder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 23% 58% 125% 43% 28% 15% 319% 0%
Beef tenderloin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Contains more Vitamin B3 +122%
Contains more Vitamin B5 +184%
Contains more Folate +150%
Contains more Vitamin B6 +108.3%
Equal in Vitamin B1 - 0.09
Equal in Vitamin B2 - 0.26
Equal in Vitamin B12 - 2.46

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb shoulder
Lamb shoulder
1
:
3
Beef tenderloin
Beef tenderloin
Contains more Water +15.6%
Contains more Fats +21.5%
Contains more Other +138.9%
Equal in Protein - 23.9
Lamb shoulder
23% 20% 56%
Protein: 22.53 g
Fats: 20.24 g
Carbs: 0 g
Water: 55.92 g
Other: 1.31 g
Beef tenderloin
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 Water +15.6%
Contains more Fats +21.5%
Contains more Other +138.9%
Equal in Protein - 23.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb shoulder
Lamb shoulder
2
:
1
Beef tenderloin
Beef tenderloin
Contains less Saturated Fat -10.1%
Contains more Polyunsaturated fat +61%
Contains more Monounsaturated Fat +23.7%
Lamb shoulder
47% 45% 9%
Saturated Fat: 8.74 g
Monounsaturated Fat: 8.3 g
Polyunsaturated fat: 1.61 g
Beef tenderloin
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Contains less Saturated Fat -10.1%
Contains more Polyunsaturated fat +61%
Contains more Monounsaturated Fat +23.7%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lamb shoulder Beef tenderloin
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
51%
Lamb shoulder
44%
Beef tenderloin
Minerals Daily Need Coverage Score
51%
Lamb shoulder
54%
Beef tenderloin

Comparison summary

Which food is lower in Sugar?
Lamb shoulder
Lamb shoulder is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Lamb shoulder
Lamb shoulder is lower in Saturated Fat (difference - 0.98g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. Lamb shoulder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174329/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.