foodstruct logo
Find food by nutritional value | Diet analysis

Beef tenderloin vs Ham - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.91g)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1146mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.5)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beef tenderloin Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Beef tenderloin Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Beef tenderloin
32
Ham
Mineral Summary Score
33
Beef tenderloin
43
Ham

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Ham
Contains more Iron +110.1%
Contains more Calcium +12.5%
Contains more Potassium +15.3%
Contains more Magnesium +57.1%
Contains more Copper +55.7%
Contains more Zinc +39.9%
Contains less Sodium -95.3%
Equal in Phosphorus - 196
Contains more Iron +110.1%
Contains more Calcium +12.5%
Contains more Potassium +15.3%
Contains more Magnesium +57.1%
Contains more Copper +55.7%
Contains more Zinc +39.9%
Contains less Sodium -95.3%
Equal in Phosphorus - 196

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Ham
Contains more Vitamin B2 +28.7%
Contains more Vitamin B12 +278.5%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +60%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B12 +278.5%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +60%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
143%
Beef tenderloin
126%
Ham
Carbohydrates
0%
Beef tenderloin
2%
Ham
Fats
114%
Beef tenderloin
26%
Ham

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Beef tenderloin Ham Opinion
Calories 324 145 Beef tenderloin
Protein 23.9 20.93 Beef tenderloin
Fats 24.6 5.53 Beef tenderloin
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 85 53 Ham
Vitamin D 32 Ham
Iron 3.11 1.48 Beef tenderloin
Calcium 9 8 Beef tenderloin
Potassium 331 287 Beef tenderloin
Magnesium 22 14 Beef tenderloin
Sugars 0 0
Fiber 0 0
Copper 0.123 0.079 Beef tenderloin
Zinc 4.03 2.88 Beef tenderloin
Starch
Phosphorus 203 196 Beef tenderloin
Sodium 57 1203 Beef tenderloin
Vitamin A 0 0
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.09 0.754 Ham
Vitamin B2 0.26 0.202 Beef tenderloin
Vitamin B3 3 4.023 Ham
Vitamin B5 0.25 0.403 Ham
Vitamin B6 0.25 0.4 Ham
Vitamin B12 2.46 0.65 Beef tenderloin
Vitamin K 0 Ham
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 9.72 1.81 Ham
Monounsaturated Fat 10.27 2.62 Beef tenderloin
Polyunsaturated fat 1 0.54 Beef tenderloin
Tryptophan 0.268 0.251 Beef tenderloin
Threonine 1.044 0.931 Beef tenderloin
Isoleucine 1.075 0.918 Beef tenderloin
Leucine 1.889 1.661 Beef tenderloin
Lysine 1.989 1.775 Beef tenderloin
Methionine 0.612 0.553 Beef tenderloin
Phenylalanine 0.933 0.904 Beef tenderloin
Valine 1.163 0.908 Beef tenderloin
Histidine 0.818 0.75 Beef tenderloin
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.