Beef tenderloin vs. Turkey ham — In-Depth Nutrition Comparison
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How are beef tenderloin and turkey ham different?
- Beef tenderloin is higher in vitamin B12, iron, zinc, and vitamin B6; however, turkey ham is richer in selenium, phosphorus, and vitamin B1.
- Daily need coverage for vitamin B12 for beef tenderloin is 69% higher.
- Beef tenderloin contains 8 times more saturated fat than turkey ham. While beef tenderloin contains 9.72g of saturated fat, turkey ham contains only 1.2g.
Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and USDA Commodity, turkey ham, dark meat, smoked, frozen are the varieties used in this article.
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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 | +37.5% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +30.8% |
| Contains more IronIron | +211% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +91.9% |
| Contains less SodiumSodium | -93.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more PhosphorusPhosphorus | +42.4% |
| Contains more SeleniumSelenium | +66.8% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +316.7% |
| Contains more Vitamin B12Vitamin B12 | +207.5% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +155.6% |
| Contains more Vitamin B3Vitamin B3 | +37.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.46µg | 0.8µg | 69% |
| Saturated fat | 9.72g | 1.2g | 39% |
| Sodium | 57mg | 909mg | 37% |
| Fats | 24.6g | 4g | 32% |
| Selenium | 22.9µg | 38.2µg | 28% |
| Iron | 3.11mg | 1mg | 26% |
| Monounsaturated fat | 10.27g | 1.337g | 22% |
| Zinc | 4.03mg | 2.1mg | 18% |
| Choline | 91mg | 17% | |
| Protein | 23.9g | 16.3g | 15% |
| Vitamin B6 | 0.25mg | 0.06mg | 15% |
| Copper | 0.123mg | 14% | |
| Vitamin B1 | 0.09mg | 0.23mg | 12% |
| Phosphorus | 203mg | 289mg | 12% |
| Calories | 324kcal | 118kcal | 10% |
| Cholesterol | 85mg | 64mg | 7% |
| Vitamin B3 | 3mg | 4.12mg | 7% |
| Vitamin B5 | 0.25mg | 5% | |
| Vitamin A | 0µg | 16µg | 2% |
| Folate | 8µg | 2% | |
| Potassium | 331mg | 253mg | 2% |
| Polyunsaturated fat | 1g | 0.873g | 1% |
| Vitamin B2 | 0.26mg | 0.27mg | 1% |
| Manganese | 0.014mg | 1% | |
| Magnesium | 22mg | 16mg | 1% |
| Carbs | 0g | 3.1g | 1% |
| Net carbs | 0g | 3.1g | N/A |
| Calcium | 9mg | 7mg | 0% |
| Sugar | 0g | 1.2g | N/A |
| Tryptophan | 0.268mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.075mg | 0% | |
| Leucine | 1.889mg | 0% | |
| Lysine | 1.989mg | 0% | |
| Methionine | 0.612mg | 0% | |
| Phenylalanine | 0.933mg | 0% | |
| Valine | 1.163mg | 0% | |
| Histidine | 0.818mg | 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:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
| Contains more ProteinProtein | +46.6% |
| Contains more FatsFats | +515% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +52% |
~equal in
Other
~3.1g
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
1.2 g
Monounsaturated fat:
Mono. Fat
1.337 g
Polyunsaturated fat:
Poly. Fat
0.873 g
| Contains more Mono. FatMonounsaturated fat | +668.1% |
| Contains more Poly. FatPolyunsaturated fat | +14.5% |
| Contains less Sat. FatSaturated fat | -87.7% |
