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Roe vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the main differences between roe and beef tenderloin?

  • Roe is richer in vitamin B12, vitamin B2, selenium, phosphorus, folate, and vitamin C, while beef tenderloin is higher in iron and zinc.
  • Roe's daily need coverage for vitamin B12 is 378% higher.
  • Beef tenderloin is lower in cholesterol.
  • Roe has a higher glycemic index (27) than beef tenderloin (0).

We used Fish, roe, mixed species, cooked, dry heat and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this comparison.

Infographic

Roe vs Beef tenderloin infographic
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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.
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
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 CalciumCalcium +211.1%
Contains more PhosphorusPhosphorus +153.7%
Contains more SeleniumSelenium +125.8%
Contains more PotassiumPotassium +17%
Contains more IronIron +303.9%
Contains more ZincZinc +214.8%
Contains less SodiumSodium -51.3%
~equal in Copper ~0.123mg
~equal in Manganese ~0.014mg

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.
Roe
Roe
7
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +207.8%
Contains more Vitamin B2Vitamin B2 +265%
Contains more Vitamin B5Vitamin B5 +361.6%
Contains more Vitamin B12Vitamin B12 +369.1%
Contains more FolateFolate +1050%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B6Vitamin B6 +35.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 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 ProteinProtein +19.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.2%
Contains more FatsFats +198.9%
Contains more OtherOther +20.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 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 -80.8%
Contains more Poly. FatPolyunsaturated fat +240.4%
Contains more Mono. FatMonounsaturated fat +382.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Beef tenderloin DV% diff.
Vitamin B12 11.54µg 2.46µg 378%
Cholesterol 479mg 85mg 131%
Vitamin B2 0.949mg 0.26mg 53%
Selenium 51.7µg 22.9µg 52%
Phosphorus 515mg 203mg 45%
Saturated fat 1.866g 9.72g 36%
Iron 0.77mg 3.11mg 29%
Fats 8.23g 24.6g 25%
Zinc 1.28mg 4.03mg 25%
Folate 92µg 8µg 21%
Monounsaturated fat 2.129g 10.27g 20%
Vitamin C 16.4mg 0mg 18%
Vitamin B5 1.154mg 0.25mg 18%
Choline 91mg 17%
Polyunsaturated fat 3.404g 1g 16%
Vitamin B1 0.277mg 0.09mg 16%
Vitamin A 91µg 0µg 10%
Protein 28.62g 23.9g 9%
Calories 204kcal 324kcal 6%
Vitamin B6 0.185mg 0.25mg 5%
Vitamin B3 2.192mg 3mg 5%
Sodium 117mg 57mg 3%
Calcium 28mg 9mg 2%
Copper 0.128mg 0.123mg 1%
Potassium 283mg 331mg 1%
Magnesium 26mg 22mg 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.014mg 0%
Tryptophan 0.375mg 0.268mg 0%
Threonine 1.305mg 1.044mg 0%
Isoleucine 1.465mg 1.075mg 0%
Leucine 2.509mg 1.889mg 0%
Lysine 2.179mg 1.989mg 0%
Methionine 0.71mg 0.612mg 0%
Phenylalanine 1.401mg 0.933mg 0%
Valine 1.676mg 1.163mg 0%
Histidine 0.778mg 0.818mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

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

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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
157%
Roe
44%
Beef tenderloin
Minerals Daily Need Coverage Score
68%
Roe
54%
Beef tenderloin

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 7.854g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 394mg)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 60mg)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 27)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $100)
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.

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.