Beef tenderloin vs. Ham — In-Depth Nutrition Comparison
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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 for 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.
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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 more MagnesiumMagnesium | +57.1% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more IronIron | +110.1% |
| Contains more CopperCopper | +55.7% |
| Contains more ZincZinc | +39.9% |
| Contains less SodiumSodium | -95.3% |
| Contains more SeleniumSelenium | +17.4% |
| Contains more ManganeseManganese | +285.7% |
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 more Vitamin B2Vitamin B2 | +28.7% |
| Contains more Vitamin B12Vitamin B12 | +278.5% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin B1Vitamin B1 | +737.8% |
| Contains more Vitamin B3Vitamin B3 | +34.1% |
| Contains more Vitamin B5Vitamin B5 | +61.2% |
| Contains more Vitamin B6Vitamin B6 | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.46µg | 0.65µg | 75% |
| Vitamin B1 | 0.09mg | 0.754mg | 55% |
| Sodium | 57mg | 1203mg | 50% |
| Saturated fat | 9.72g | 1.81g | 36% |
| Fats | 24.6g | 5.53g | 29% |
| Iron | 3.11mg | 1.48mg | 20% |
| Monounsaturated fat | 10.27g | 2.62g | 19% |
| Vitamin B6 | 0.25mg | 0.4mg | 12% |
| Cholesterol | 85mg | 53mg | 11% |
| Zinc | 4.03mg | 2.88mg | 10% |
| Calories | 324kcal | 145kcal | 9% |
| Protein | 23.9g | 20.93g | 6% |
| Selenium | 22.9µg | 19.5µg | 6% |
| Vitamin B3 | 3mg | 4.023mg | 6% |
| Copper | 0.123mg | 0.079mg | 5% |
| Vitamin D | 0.8µg | 4% | |
| Vitamin B2 | 0.26mg | 0.202mg | 4% |
| Vitamin D | 32IU | 4% | |
| Polyunsaturated fat | 1g | 0.54g | 3% |
| Vitamin B5 | 0.25mg | 0.403mg | 3% |
| Vitamin E | 0.25mg | 2% | |
| Manganese | 0.014mg | 0.054mg | 2% |
| Magnesium | 22mg | 14mg | 2% |
| Choline | 91mg | 85.1mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Folate | 8µg | 3µg | 1% |
| Potassium | 331mg | 287mg | 1% |
| Phosphorus | 203mg | 196mg | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 9mg | 8mg | 0% |
| Tryptophan | 0.268mg | 0.251mg | 0% |
| Threonine | 1.044mg | 0.931mg | 0% |
| Isoleucine | 1.075mg | 0.918mg | 0% |
| Leucine | 1.889mg | 1.661mg | 0% |
| Lysine | 1.989mg | 1.775mg | 0% |
| Methionine | 0.612mg | 0.553mg | 0% |
| Phenylalanine | 0.933mg | 0.904mg | 0% |
| Valine | 1.163mg | 0.908mg | 0% |
| Histidine | 0.818mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.9 g
Fats:
24.6 g
Carbs:
0 g
Water:
48.37 g
Other:
3.13 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +14.2% |
| Contains more FatsFats | +344.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +39.9% |
| Contains more OtherOther | +39.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.72 g
Monounsaturated fat:
Mono. Fat
10.27 g
Polyunsaturated fat:
Poly. Fat
1 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains more Mono. FatMonounsaturated fat | +292% |
| Contains more Poly. FatPolyunsaturated fat | +85.2% |
| Contains less Sat. FatSaturated fat | -81.4% |
