Beef tenderloin vs. Turkey ham — In-Depth Nutrition Comparison
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How are Beef tenderloin and Turkey ham different?
- Beef tenderloin is higher in Vitamin B12, Iron, Zinc, and Vitamin B6, however, Turkey ham is richer in Selenium, Phosphorus, and Vitamin B1.
- Daily need coverage for Vitamin B12 from Beef tenderloin is 69% higher.
- Beef tenderloin contains 8 times more Saturated Fat than Turkey ham. While Beef tenderloin contains 9.72g of Saturated Fat, Turkey ham contains only 1.2g.
Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted and USDA Commodity, turkey ham, dark meat, smoked, frozen are the varieties 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
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Calcium
+28.6%
Contains
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Iron
+211%
Contains
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Magnesium
+37.5%
Contains
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Potassium
+30.8%
Contains
less
Sodium
-93.7%
Contains
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Zinc
+91.9%
Contains
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Phosphorus
+42.4%
Contains
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Selenium
+66.8%
Contains
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Calcium
+28.6%
Contains
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Iron
+211%
Contains
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Magnesium
+37.5%
Contains
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Potassium
+30.8%
Contains
less
Sodium
-93.7%
Contains
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Zinc
+91.9%
Contains
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Phosphorus
+42.4%
Contains
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Selenium
+66.8%
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.
:
Contains
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Vitamin B6
+316.7%
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Vitamin B12
+207.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+155.6%
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Vitamin B3
+37.3%
Equal in Vitamin B2 - 0.27
Contains
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Vitamin B6
+316.7%
Contains
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Vitamin B12
+207.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+155.6%
Contains
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Vitamin B3
+37.3%
Equal in Vitamin B2 - 0.27
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+46.6%
Contains
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Fats
+515%
Contains
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Carbs
+∞%
Contains
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Water
+52%
Equal in Other - 3.1
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Contains
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Protein
+46.6%
Contains
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Fats
+515%
Contains
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Carbs
+∞%
Contains
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Water
+52%
Equal in Other - 3.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+668.1%
Contains
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Polyunsaturated fat
+14.5%
Contains
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Saturated Fat
-87.7%
Saturated Fat:
9.72 g
Monounsaturated Fat:
10.27 g
Polyunsaturated fat:
1 g
Saturated Fat:
1.2 g
Monounsaturated Fat:
1.337 g
Polyunsaturated fat:
0.873 g
Contains
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Monounsaturated Fat
+668.1%
Contains
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Polyunsaturated fat
+14.5%
Contains
less
Saturated Fat
-87.7%
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 3.1g |
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| Protein | 23.9g | 16.3g |
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| Fats | 24.6g | 4g |
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| Carbs | 0g | 3.1g |
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| Calories | 324kcal | 118kcal |
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| Sugar | 0g | 1.2g |
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| Calcium | 9mg | 7mg |
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| Iron | 3.11mg | 1mg |
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| Magnesium | 22mg | 16mg |
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| Phosphorus | 203mg | 289mg |
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| Potassium | 331mg | 253mg |
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| Sodium | 57mg | 909mg |
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| Zinc | 4.03mg | 2.1mg |
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| Copper | 0.123mg |
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| Manganese | 0.014mg |
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| Selenium | 22.9µg | 38.2µg |
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| Vitamin A | 0IU | 53IU |
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| Vitamin A RAE | 0µg | 16µg |
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| Vitamin B1 | 0.09mg | 0.23mg |
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| Vitamin B2 | 0.26mg | 0.27mg |
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| Vitamin B3 | 3mg | 4.12mg |
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| Vitamin B5 | 0.25mg |
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| Vitamin B6 | 0.25mg | 0.06mg |
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| Folate | 8µg |
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| Vitamin B12 | 2.46µg | 0.8µg |
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| Tryptophan | 0.268mg |
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| Threonine | 1.044mg |
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| Isoleucine | 1.075mg |
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| Leucine | 1.889mg |
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| Lysine | 1.989mg |
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| Methionine | 0.612mg |
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| Phenylalanine | 0.933mg |
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| Valine | 1.163mg |
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| Histidine | 0.818mg |
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| Cholesterol | 85mg | 64mg |
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| Saturated Fat | 9.72g | 1.2g |
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| Monounsaturated Fat | 10.27g | 1.337g |
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| Polyunsaturated fat | 1g | 0.873g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
44%
26%
Minerals Daily Need Coverage Score
54%
58%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 8.52g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef tenderloin is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Beef tenderloin contains less Sodium (difference - 852mg)
Which food is richer in minerals?
Beef tenderloin is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.