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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 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 - 196
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 117% 3% 30% 16% 41% 110% 87% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
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 - 196

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
:
7
Ham
Contains more Vitamin B2 +28.7%
Contains more Vitamin B12 +278.5%
Contains more Folate +166.7%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +60%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 23% 60% 57% 15% 58% 308% 0% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B12 +278.5%
Contains more Folate +166.7%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +60%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Beef tenderloin Ham
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 Beef tenderloin Ham Opinion
Calories 324kcal 145kcal Beef tenderloin
Protein 23.9g 20.93g Beef tenderloin
Fats 24.6g 5.53g Beef tenderloin
Vitamin C 0mg 0mg
Net carbs 0g 1.5g Ham
Carbs 0g 1.5g Ham
Cholesterol 85mg 53mg Ham
Vitamin D IU 32IU Ham
Iron 3.11mg 1.48mg Beef tenderloin
Calcium 9mg 8mg Beef tenderloin
Potassium 331mg 287mg Beef tenderloin
Magnesium 22mg 14mg Beef tenderloin
Sugar 0g 0g
Fiber 0g 0g
Copper 0.123mg 0.079mg Beef tenderloin
Zinc 4.03mg 2.88mg Beef tenderloin
Starch g g
Phosphorus 203mg 196mg Beef tenderloin
Sodium 57mg 1203mg Beef tenderloin
Vitamin A 0IU 0IU
Vitamin E mg 0.25mg Ham
Vitamin D µg 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
Vitamin B12 2.46µg 0.65µg Beef tenderloin
Vitamin K µg 0µg Ham
Folate 8µg 3µg Beef tenderloin
Trans Fat g g
Saturated Fat 9.72g 1.81g Ham
Monounsaturated Fat 10.27g 2.62g Beef tenderloin
Polyunsaturated fat 1g 0.54g 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
Fructose g g

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Beef tenderloin
45
Ham
Mineral Summary Score
51
Beef tenderloin
55
Ham

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.