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  6. Pacific saury raw vs. Beef tenderloin

Pacific saury raw vs. Beef tenderloin — In-Depth Nutrition Comparison

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Differences between pacific saury raw and beef tenderloin

  • Pacific saury raw has more vitamin B5 and manganese, while beef tenderloin has more iron, zinc, vitamin B12, selenium, vitamin B2, and vitamin B6.
  • Beef tenderloin's daily need coverage for saturated fat is 48% higher.
  • Beef tenderloin contains 17 times less manganese than pacific saury raw. Pacific saury raw contains 0.24mg of manganese, while beef tenderloin contains 0.014mg.
  • The amount of cholesterol in pacific saury raw is lower.

The food types used in this comparison are Fish, pike, northern, raw and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +40.9%
Contains more CalciumCalcium +533.3%
Contains less SodiumSodium -31.6%
Contains more ManganeseManganese +1614.3%
Contains more PotassiumPotassium +27.8%
Contains more IronIron +465.5%
Contains more CopperCopper +141.2%
Contains more ZincZinc +501.5%
Contains more SeleniumSelenium +81.7%
~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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +87.5%
Contains more Vitamin B1Vitamin B1 +55.2%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin B6Vitamin B6 +113.7%
Contains more Vitamin B12Vitamin B12 +23%
Contains more CholineCholine +40%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Beef tenderloin DV% diff.
Saturated fat 0.118g 9.72g 44%
Fats 0.69g 24.6g 37%
Iron 0.55mg 3.11mg 32%
Zinc 0.67mg 4.03mg 31%
Monounsaturated fat 0.157g 10.27g 25%
Selenium 12.6µg 22.9µg 19%
Vitamin B12 2µg 2.46µg 19%
Cholesterol 39mg 85mg 15%
Vitamin B2 0.063mg 0.26mg 15%
Vitamin D 2.5µg 13%
Calories 88kcal 324kcal 12%
Vitamin D 99IU 12%
Vitamin B5 0.75mg 0.25mg 10%
Manganese 0.24mg 0.014mg 10%
Vitamin B6 0.117mg 0.25mg 10%
Protein 19.26g 23.9g 9%
Copper 0.051mg 0.123mg 8%
Choline 65mg 91mg 5%
Calcium 57mg 9mg 5%
Polyunsaturated fat 0.202g 1g 5%
Vitamin B3 2.3mg 3mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin B1 0.058mg 0.09mg 3%
Vitamin A 21µg 0µg 2%
Folate 15µg 8µg 2%
Phosphorus 220mg 203mg 2%
Potassium 259mg 331mg 2%
Magnesium 31mg 22mg 2%
Vitamin E 0.2mg 1%
Sodium 39mg 57mg 1%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.268mg 0%
Threonine 0.844mg 1.044mg 0%
Isoleucine 0.887mg 1.075mg 0%
Leucine 1.565mg 1.889mg 0%
Lysine 1.768mg 1.989mg 0%
Methionine 0.57mg 0.612mg 0%
Phenylalanine 0.752mg 0.933mg 0%
Valine 0.992mg 1.163mg 0%
Histidine 0.567mg 0.818mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +63.2%
Contains more ProteinProtein +24.1%
Contains more FatsFats +3465.2%
Contains more OtherOther +177%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -98.8%
Contains more Mono. FatMonounsaturated fat +6441.4%
Contains more Poly. FatPolyunsaturated fat +395%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.