Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Beef tenderloin vs. Ham — In-Depth Nutrition Comparison

Compare

Summary of differences between Beef tenderloin and Ham

  • Beef tenderloin has more Vitamin B12, Iron, Zinc, and Selenium, however, Ham is higher in Vitamin B1, Vitamin B6, and Vitamin B3.
  • Beef tenderloin covers your daily need of Vitamin B12 75% more than Ham.
  • Beef tenderloin has 5 times more Saturated Fat than Ham. While Beef tenderloin has 9.72g of Saturated Fat, Ham has only 1.81g.

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

Infographic

Beef tenderloin vs Ham 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 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%
Contains more Manganese +285.7%
Equal in Phosphorus - 196
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
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%
Contains more Manganese +285.7%
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" charts 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 Folate +166.7%
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%
Equal in Choline - 85.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 50% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 47% 0%
Contains more Vitamin B2 +28.7%
Contains more Folate +166.7%
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%
Equal in Choline - 85.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.2%
Contains more Fats +344.8%
Contains more Carbs +∞%
Contains more Water +39.9%
Contains more Other +39.6%
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Protein +14.2%
Contains more Fats +344.8%
Contains more Carbs +∞%
Contains more Water +39.9%
Contains more Other +39.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef tenderloin Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Ham Opinion
Net carbs 0g 1.5g Ham
Protein 23.9g 20.93g Beef tenderloin
Fats 24.6g 5.53g Beef tenderloin
Carbs 0g 1.5g Ham
Calories 324kcal 145kcal Beef tenderloin
Calcium 9mg 8mg Beef tenderloin
Iron 3.11mg 1.48mg Beef tenderloin
Magnesium 22mg 14mg Beef tenderloin
Phosphorus 203mg 196mg Beef tenderloin
Potassium 331mg 287mg Beef tenderloin
Sodium 57mg 1203mg Beef tenderloin
Zinc 4.03mg 2.88mg Beef tenderloin
Copper 0.123mg 0.079mg Beef tenderloin
Manganese 0.014mg 0.054mg Ham
Selenium 22.9µg 19.5µg Beef tenderloin
Vitamin E 0.25mg Ham
Vitamin D 32IU Ham
Vitamin D 0.8µg Ham
Vitamin B1 0.09mg 0.754mg Ham
Vitamin B2 0.26mg 0.202mg Beef tenderloin
Vitamin B3 3mg 4.023mg Ham
Vitamin B5 0.25mg 0.403mg Ham
Vitamin B6 0.25mg 0.4mg Ham
Folate 8µg 3µg Beef tenderloin
Vitamin B12 2.46µg 0.65µg Beef tenderloin
Choline 91mg 85.1mg Beef tenderloin
Tryptophan 0.268mg 0.251mg Beef tenderloin
Threonine 1.044mg 0.931mg Beef tenderloin
Isoleucine 1.075mg 0.918mg Beef tenderloin
Leucine 1.889mg 1.661mg Beef tenderloin
Lysine 1.989mg 1.775mg Beef tenderloin
Methionine 0.612mg 0.553mg Beef tenderloin
Phenylalanine 0.933mg 0.904mg Beef tenderloin
Valine 1.163mg 0.908mg Beef tenderloin
Histidine 0.818mg 0.75mg Beef tenderloin
Cholesterol 85mg 53mg Ham
Saturated Fat 9.72g 1.81g Ham
Monounsaturated Fat 10.27g 2.62g Beef tenderloin
Polyunsaturated fat 1g 0.54g Beef tenderloin

Which food is preferable for your diet?

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

People also compare

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

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 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)
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.

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.