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Ham vs Beef tenderloin - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
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 minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
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 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.
Ham Beef tenderloin
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in price 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
Ham Beef tenderloin
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
32
Ham
23
Beef tenderloin
Mineral Summary Score
43
Ham
33
Beef tenderloin

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
Ham
0
:
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 - 203
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 - 203

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
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 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%

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
126%
Ham
143%
Beef tenderloin
Carbohydrates
2%
Ham
0%
Beef tenderloin
Fats
26%
Ham
114%
Beef tenderloin

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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 Ham Beef tenderloin Opinion
Calories 145 324 Beef tenderloin
Protein 20.93 23.9 Beef tenderloin
Fats 5.53 24.6 Beef tenderloin
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 85 Ham
Vitamin D 32 Ham
Iron 1.48 3.11 Beef tenderloin
Calcium 8 9 Beef tenderloin
Potassium 287 331 Beef tenderloin
Magnesium 14 22 Beef tenderloin
Sugars 0 0
Fiber 0 0
Copper 0.079 0.123 Beef tenderloin
Zinc 2.88 4.03 Beef tenderloin
Starch
Phosphorus 196 203 Beef tenderloin
Sodium 1203 57 Beef tenderloin
Vitamin A 0 0
Vitamin E 0.25 Ham
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.09 Ham
Vitamin B2 0.202 0.26 Beef tenderloin
Vitamin B3 4.023 3 Ham
Vitamin B5 0.403 0.25 Ham
Vitamin B6 0.4 0.25 Ham
Vitamin B12 0.65 2.46 Beef tenderloin
Vitamin K 0 Ham
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 9.72 Ham
Monounsaturated Fat 2.62 10.27 Beef tenderloin
Polyunsaturated fat 0.54 1 Beef tenderloin
Tryptophan 0.251 0.268 Beef tenderloin
Threonine 0.931 1.044 Beef tenderloin
Isoleucine 0.918 1.075 Beef tenderloin
Leucine 1.661 1.889 Beef tenderloin
Lysine 1.775 1.989 Beef tenderloin
Methionine 0.553 0.612 Beef tenderloin
Phenylalanine 0.904 0.933 Beef tenderloin
Valine 0.908 1.163 Beef tenderloin
Histidine 0.75 0.818 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.