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  6. Fillet vs. Beef

Fillet vs. Beef — In-Depth Nutrition Comparison

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Differences between fillet and beef

  • Fillet has more copper, vitamin B1, vitamin B6, vitamin B3, vitamin B2, phosphorus, fiber, and folate, while beef has more selenium.
  • Fillet's daily need coverage for copper is 92% higher.

The food types used in this comparison are Vegetarian fillets and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Fillet vs Beef 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.
Fillet
Fillet
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 29% 53% 75% 308% 38% 193% 64% 0% 5.5%
Beef
Beef
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +630.8%
Contains more PotassiumPotassium +70.5%
Contains more CopperCopper +853.6%
Contains more PhosphorusPhosphorus +73.7%
Contains more IronIron +52%
Contains more ZincZinc +164.3%
Contains less SodiumSodium -89%
Contains more SeleniumSelenium +2440%

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.
Fillet
Fillet
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 69% 275% 208% 225% 0% 346% 525% 0% 77%
Beef
Beef
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 0.67% 5% 19% 92% 108% 29% 154% 526% 4% 5.3%
Contains more Vitamin EVitamin E +1280%
Contains more Vitamin B1Vitamin B1 +1386.5%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more FolateFolate +1357.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~4.21µg

All nutrients comparison - raw data values

Nutrient Fillet Beef DV% diff.
Copper 0.925mg 0.097mg 92%
Vitamin B1 1.1mg 0.074mg 86%
Vitamin B6 1.5mg 0.669mg 64%
Polyunsaturated fat 9.332g 0.532g 59%
Selenium 1µg 25.4µg 44%
Vitamin B3 12mg 5.76mg 39%
Vitamin B2 0.9mg 0.4mg 38%
Cholesterol 0mg 85mg 28%
Phosphorus 450mg 259mg 27%
Fiber 6.1g 0g 24%
Folate 102µg 7µg 24%
Zinc 1.4mg 3.7mg 21%
Vitamin E 3.45mg 0.25mg 21%
Sodium 490mg 54mg 19%
Fats 18g 6.54g 18%
Iron 2mg 3.04mg 13%
Vitamin B5 0.481mg 10%
Protein 23g 27.55g 9%
Calcium 95mg 13mg 8%
Potassium 600mg 352mg 7%
Calories 290kcal 169kcal 6%
Monounsaturated fat 4.376g 2.734g 4%
Carbs 9g 0g 3%
Magnesium 23mg 14mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 0µg 1.6µg 1%
Choline 82mg 75.6mg 1%
Saturated fat 2.849g 2.595g 1%
Protein per 100 calories 7.9g 16g N/A
Calories per 10 g protein 126kcal 61kcal N/A
Weight per 100 calories 34g 59g N/A
Unsaturated / Saturated Fat ratio 4.8 1.3 N/A
Net carbs 2.9g 0g N/A
Vitamin D* 0 IU 3 IU 0%
Sugar 0.8g 0g N/A
Vitamin A 0µg 2µg 0%
Manganese 0.009mg 0%
Vitamin B12 4.2µg 4.21µg 0%
Trans fat 0g 0.375g N/A
Tryptophan 0.359mg 0%
Threonine 1.534mg 0%
Isoleucine 1.52mg 0%
Leucine 2.833mg 0%
Lysine 3.178mg 0%
Methionine 0.871mg 0%
Phenylalanine 1.299mg 0%
Valine 1.603mg 0%
Histidine 1.244mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
Fillet
3
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +175.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2400%
Contains more ProteinProtein +19.8%
Contains more WaterWater +46%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
Fillet
2
17% 26% 56%
Saturated fat: Sat. Fat 2.849 g
Monounsaturated fat: Mono. Fat 4.376 g
Polyunsaturated fat: Poly. Fat 9.332 g
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains more Mono. FatMonounsaturated fat +60.1%
Contains more Poly. FatPolyunsaturated fat +1654.1%
~equal in Saturated fat ~2.595g

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.