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Ham vs. Beef tenderloin — In-Depth Nutrition Comparison

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Summary of differences between Ham and Beef tenderloin

  • Ham has more Vitamin B1, Vitamin B6, and Vitamin B3, however, Beef tenderloin is higher in Vitamin B12, Iron, Zinc, and Selenium.
  • Beef tenderloin covers your daily need of Vitamin B12 75% more than Ham.
  • Ham has 21 times more Sodium than Beef tenderloin. While Ham has 1203mg of Sodium, Beef tenderloin has only 57mg.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Ham vs Beef tenderloin 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.
Contains more Manganese +285.7%
Contains more Calcium +12.5%
Contains more Iron +110.1%
Contains more Magnesium +57.1%
Contains more Potassium +15.3%
Contains less Sodium -95.3%
Contains more Zinc +39.9%
Contains more Copper +55.7%
Contains more Selenium +17.4%
Equal in Phosphorus - 203
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Manganese +285.7%
Contains more Calcium +12.5%
Contains more Iron +110.1%
Contains more Magnesium +57.1%
Contains more Potassium +15.3%
Contains less Sodium -95.3%
Contains more Zinc +39.9%
Contains more Copper +55.7%
Contains more Selenium +17.4%
Equal in Phosphorus - 203

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.
Ham
7
:
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 Folate +166.7%
Contains more Vitamin B12 +278.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
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 Folate +166.7%
Contains more Vitamin B12 +278.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +39.9%
Contains more Other +39.6%
Contains more Protein +14.2%
Contains more Fats +344.8%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 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 Carbs +∞%
Contains more Water +39.9%
Contains more Other +39.6%
Contains more Protein +14.2%
Contains more Fats +344.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -81.4%
Contains more Monounsaturated Fat +292%
Contains more Polyunsaturated fat +85.2%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Contains less Saturated Fat -81.4%
Contains more Monounsaturated Fat +292%
Contains more Polyunsaturated fat +85.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Beef tenderloin
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 Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Ham Beef tenderloin Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 23.9g Beef tenderloin
Fats 5.53g 24.6g Beef tenderloin
Carbs 1.5g 0g Ham
Calories 145kcal 324kcal Beef tenderloin
Calcium 8mg 9mg Beef tenderloin
Iron 1.48mg 3.11mg Beef tenderloin
Magnesium 14mg 22mg Beef tenderloin
Phosphorus 196mg 203mg Beef tenderloin
Potassium 287mg 331mg Beef tenderloin
Sodium 1203mg 57mg Beef tenderloin
Zinc 2.88mg 4.03mg Beef tenderloin
Copper 0.079mg 0.123mg Beef tenderloin
Manganese 0.054mg 0.014mg Ham
Selenium 19.5µg 22.9µg Beef tenderloin
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.754mg 0.09mg Ham
Vitamin B2 0.202mg 0.26mg Beef tenderloin
Vitamin B3 4.023mg 3mg Ham
Vitamin B5 0.403mg 0.25mg Ham
Vitamin B6 0.4mg 0.25mg Ham
Folate 3µg 8µg Beef tenderloin
Vitamin B12 0.65µg 2.46µg Beef tenderloin
Tryptophan 0.251mg 0.268mg Beef tenderloin
Threonine 0.931mg 1.044mg Beef tenderloin
Isoleucine 0.918mg 1.075mg Beef tenderloin
Leucine 1.661mg 1.889mg Beef tenderloin
Lysine 1.775mg 1.989mg Beef tenderloin
Methionine 0.553mg 0.612mg Beef tenderloin
Phenylalanine 0.904mg 0.933mg Beef tenderloin
Valine 0.908mg 1.163mg Beef tenderloin
Histidine 0.75mg 0.818mg Beef tenderloin
Cholesterol 53mg 85mg Ham
Saturated Fat 1.81g 9.72g Ham
Monounsaturated Fat 2.62g 10.27g Beef tenderloin
Polyunsaturated fat 0.54g 1g Beef tenderloin

Which food is preferable for your diet?

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

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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
45%
Ham
44%
Beef tenderloin
Minerals Daily Need Coverage Score
55%
Ham
54%
Beef tenderloin

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 Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.