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  6. Tuna salad vs. Beef tenderloin

Tuna salad vs. Beef tenderloin — In-Depth Nutrition Comparison

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What are the differences between tuna salad and beef tenderloin?

  • Tuna salad is higher in selenium and vitamin B3; however, beef tenderloin is richer in vitamin B12, zinc, iron, vitamin B2, and vitamin B6.
  • Beef tenderloin's daily need coverage for vitamin B12 is 53% more.
  • Beef tenderloin contains 7 times less sodium than tuna salad. Tuna salad contains 402mg of sodium, while beef tenderloin contains 57mg.

We used Fish, tuna salad and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted types in this article.

Infographic

Tuna salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 CalciumCalcium +88.9%
Contains more CopperCopper +17.9%
Contains more ManganeseManganese +185.7%
Contains more SeleniumSelenium +79.9%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +86%
Contains more IronIron +211%
Contains more ZincZinc +619.6%
Contains more PhosphorusPhosphorus +14%
Contains less SodiumSodium -85.8%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 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 B3Vitamin B3 +123.3%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B6Vitamin B6 +208.6%
Contains more Vitamin B12Vitamin B12 +105%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin K ~µg
~equal in Folate ~8µg

All nutrients comparison - raw data values

Nutrient Tuna salad Beef tenderloin DV% diff.
Vitamin B12 1.2µg 2.46µg 53%
Saturated fat 1.544g 9.72g 37%
Selenium 41.2µg 22.9µg 33%
Zinc 0.56mg 4.03mg 32%
Iron 1mg 3.11mg 26%
Fats 9.26g 24.6g 24%
Cholesterol 13mg 85mg 24%
Vitamin B3 6.7mg 3mg 23%
Polyunsaturated fat 4.122g 1g 21%
Monounsaturated fat 2.887g 10.27g 18%
Choline 91mg 17%
Protein 16.04g 23.9g 16%
Vitamin B2 0.07mg 0.26mg 15%
Sodium 402mg 57mg 15%
Vitamin B6 0.081mg 0.25mg 13%
Calories 187kcal 324kcal 7%
Potassium 178mg 331mg 5%
Vitamin B1 0.031mg 0.09mg 5%
Phosphorus 178mg 203mg 4%
Vitamin A 24µg 0µg 3%
Carbs 9.41g 0g 3%
Vitamin C 2.2mg 0mg 2%
Copper 0.145mg 0.123mg 2%
Magnesium 19mg 22mg 1%
Manganese 0.04mg 0.014mg 1%
Calcium 17mg 9mg 1%
Net carbs 9.41g 0g N/A
Vitamin B5 0.26mg 0.25mg 0%
Folate 8µg 8µg 0%
Tryptophan 0.18mg 0.268mg 0%
Threonine 0.701mg 1.044mg 0%
Isoleucine 0.739mg 1.075mg 0%
Leucine 1.293mg 1.889mg 0%
Lysine 1.457mg 1.989mg 0%
Methionine 0.47mg 0.612mg 0%
Phenylalanine 0.626mg 0.933mg 0%
Valine 0.824mg 1.163mg 0%
Histidine 0.467mg 0.818mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 CarbsCarbs +∞%
Contains more WaterWater +30.6%
Contains more ProteinProtein +49%
Contains more FatsFats +165.7%
Contains more OtherOther +46.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 -84.1%
Contains more Poly. FatPolyunsaturated fat +312.2%
Contains more Mono. FatMonounsaturated fat +255.7%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.