Squid vs. Beef tenderloin — In-Depth Nutrition Comparison
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How are squid and beef tenderloin different?
- Beef tenderloin contains less vitamin B12, selenium, vitamin B2, copper, iron, phosphorus, and calcium than squid.
- Squid covers your daily need for vitamin B12, 123% more than beef tenderloin.
- Squid has 20 times more calcium than beef tenderloin. Squid has 180mg of calcium, while beef tenderloin has 9mg.
- Beef tenderloin contains less sodium.
Mollusks, cuttlefish, mixed species, cooked, moist heat and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +172.7% |
| Contains more CalciumCalcium | +1900% |
| Contains more PotassiumPotassium | +92.4% |
| Contains more IronIron | +248.6% |
| Contains more CopperCopper | +711.4% |
| Contains more PhosphorusPhosphorus | +185.7% |
| Contains more ManganeseManganese | +1392.9% |
| Contains more SeleniumSelenium | +291.3% |
| Contains more ZincZinc | +16.5% |
| Contains less SodiumSodium | -92.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +565% |
| Contains more Vitamin B5Vitamin B5 | +260% |
| Contains more Vitamin B12Vitamin B12 | +119.5% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin B1Vitamin B1 | +429.4% |
| Contains more Vitamin B3Vitamin B3 | +37% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
| Contains more ProteinProtein | +35.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +26.4% |
| Contains more FatsFats | +1657.1% |
~equal in
Other
~3.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
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 | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +6239.5% |
| Contains more Poly. FatPolyunsaturated fat | +273.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 5.4µg | 2.46µg | 123% |
| Selenium | 89.6µg | 22.9µg | 121% |
| Vitamin B2 | 1.729mg | 0.26mg | 113% |
| Copper | 0.998mg | 0.123mg | 97% |
| Iron | 10.84mg | 3.11mg | 97% |
| Phosphorus | 580mg | 203mg | 54% |
| Cholesterol | 224mg | 85mg | 46% |
| Saturated fat | 0.236g | 9.72g | 43% |
| Fats | 1.4g | 24.6g | 36% |
| Sodium | 744mg | 57mg | 30% |
| Monounsaturated fat | 0.162g | 10.27g | 25% |
| Vitamin A | 203µg | 0µg | 23% |
| Protein | 32.48g | 23.9g | 17% |
| Choline | 91mg | 17% | |
| Calcium | 180mg | 9mg | 17% |
| Vitamin B5 | 0.9mg | 0.25mg | 13% |
| Potassium | 637mg | 331mg | 9% |
| Magnesium | 60mg | 22mg | 9% |
| Vitamin C | 8.5mg | 0mg | 9% |
| Manganese | 0.209mg | 0.014mg | 8% |
| Calories | 158kcal | 324kcal | 8% |
| Vitamin B1 | 0.017mg | 0.09mg | 6% |
| Polyunsaturated fat | 0.268g | 1g | 5% |
| Vitamin B3 | 2.189mg | 3mg | 5% |
| Zinc | 3.46mg | 4.03mg | 5% |
| Folate | 24µg | 8µg | 4% |
| Vitamin B6 | 0.27mg | 0.25mg | 2% |
| Carbs | 1.64g | 0g | 1% |
| Net carbs | 1.64g | 0g | N/A |
| Tryptophan | 0.364mg | 0.268mg | 0% |
| Threonine | 1.398mg | 1.044mg | 0% |
| Isoleucine | 1.414mg | 1.075mg | 0% |
| Leucine | 2.287mg | 1.889mg | 0% |
| Lysine | 2.427mg | 1.989mg | 0% |
| Methionine | 0.733mg | 0.612mg | 0% |
| Phenylalanine | 1.164mg | 0.933mg | 0% |
| Valine | 1.419mg | 1.163mg | 0% |
| Histidine | 0.624mg | 0.818mg | 0% |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
44%
Minerals Daily Need Coverage Score
185%
54%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 9.484g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is richer in vitamins?
Squid is relatively richer in vitamins
Which food is lower in Cholesterol?
Beef tenderloin is lower in Cholesterol (difference - 139mg)
Which food contains less Sodium?
Beef tenderloin contains less Sodium (difference - 687mg)
Which food is cheaper?
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The foods are relatively equal in price ($)