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Beef tenderloin vs. Turkey meat — In-Depth Nutrition Comparison

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A recap on the differences between beef tenderloin and turkey meat

  • Beef tenderloin is higher in vitamin B12, iron, and zinc, yet turkey meat is higher in vitamin B3, vitamin B6, vitamin B5, and selenium.
  • Beef tenderloin covers your daily vitamin B12 needs 60% more than turkey meat.
  • Beef tenderloin contains 5 times more saturated fat than turkey meat. While beef tenderloin contains 9.72g of saturated fat, turkey meat contains only 2.155g.

Food varieties used in this article are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Turkey, whole, meat, and skin, cooked, roasted.

Infographic

Beef tenderloin vs Turkey meat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +185.3%
Contains more CopperCopper +32.3%
Contains more ZincZinc +62.5%
Contains less SodiumSodium -44.7%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +55.6%
Contains more SeleniumSelenium +30.1%
~equal in Phosphorus ~223mg
~equal in Manganese ~0.014mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B12Vitamin B12 +141.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +219.1%
Contains more Vitamin B5Vitamin B5 +279.2%
Contains more Vitamin B6Vitamin B6 +146.4%
Contains more FolateFolate +12.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.281mg
~equal in Vitamin K ~0µg
~equal in Choline ~87.4mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Turkey meat DV% diff.
Vitamin B12 2.46µg 1.02µg 60%
Vitamin B3 3mg 9.573mg 41%
Saturated fat 9.72g 2.155g 34%
Vitamin B6 0.25mg 0.616mg 28%
Fats 24.6g 7.39g 26%
Iron 3.11mg 1.09mg 25%
Monounsaturated fat 10.27g 2.647g 19%
Vitamin B5 0.25mg 0.948mg 14%
Zinc 4.03mg 2.48mg 14%
Selenium 22.9µg 29.8µg 13%
Protein 23.9g 28.55g 9%
Cholesterol 85mg 109mg 8%
Polyunsaturated fat 1g 2.119g 7%
Calories 324kcal 189kcal 7%
Vitamin B1 0.09mg 0.045mg 4%
Potassium 331mg 239mg 3%
Copper 0.123mg 0.093mg 3%
Phosphorus 203mg 223mg 3%
Vitamin D 15IU 2%
Magnesium 22mg 30mg 2%
Sodium 57mg 103mg 2%
Vitamin B2 0.26mg 0.281mg 2%
Vitamin D 0.4µg 2%
Vitamin A 0µg 12µg 1%
Calcium 9mg 14mg 1%
Choline 91mg 87.4mg 1%
Carbs 0g 0.06g 0%
Net carbs 0g 0.06g N/A
Vitamin E 0.07mg 0%
Manganese 0.014mg 0.014mg 0%
Folate 8µg 9µg 0%
Trans fat 0.101g N/A
Tryptophan 0.268mg 0.291mg 0%
Threonine 1.044mg 1.004mg 0%
Isoleucine 1.075mg 0.796mg 0%
Leucine 1.889mg 1.925mg 0%
Lysine 1.989mg 2.282mg 0%
Methionine 0.612mg 0.724mg 0%
Phenylalanine 0.933mg 0.903mg 0%
Valine 1.163mg 0.902mg 0%
Histidine 0.818mg 0.749mg 0%
Omega-3 - EPA 0.008g N/A
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +232.9%
Contains more OtherOther +552.1%
Contains more ProteinProtein +19.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +31.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains more Mono. FatMonounsaturated fat +288%
Contains less Sat. FatSaturated fat -77.8%
Contains more Poly. FatPolyunsaturated fat +111.9%

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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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.