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Beef tenderloin vs Turkey meat - In-Depth Nutrition Comparison

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A recap on 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +185.3%
Contains more Potassium +38.5%
Contains less Sodium -44.7%
Contains more Zinc +62.5%
Contains more Copper +32.3%
Contains more Calcium +55.6%
Contains more Magnesium +36.4%
Equal in Phosphorus - 223
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 41% 22% 96% 22% 14% 68% 31%
Contains more Iron +185.3%
Contains more Potassium +38.5%
Contains less Sodium -44.7%
Contains more Zinc +62.5%
Contains more Copper +32.3%
Contains more Calcium +55.6%
Contains more Magnesium +36.4%
Equal in Phosphorus - 223

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
:
Contains more Vitamin B1 +100%
Contains more Vitamin B12 +141.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +219.1%
Contains more Vitamin B5 +279.2%
Contains more Vitamin B6 +146.4%
Contains more Folate +12.5%
Equal in Vitamin B2 - 0.281
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin B1 +100%
Contains more Vitamin B12 +141.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +219.1%
Contains more Vitamin B5 +279.2%
Contains more Vitamin B6 +146.4%
Contains more Folate +12.5%
Equal in Vitamin B2 - 0.281

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 Turkey meat
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef tenderloin Turkey meat Opinion
Net carbs 0g 0.06g Turkey meat
Protein 23.9g 28.55g Turkey meat
Fats 24.6g 7.39g Beef tenderloin
Carbs 0g 0.06g Turkey meat
Calories 324kcal 189kcal Beef tenderloin
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 9mg 14mg Turkey meat
Iron 3.11mg 1.09mg Beef tenderloin
Magnesium 22mg 30mg Turkey meat
Phosphorus 203mg 223mg Turkey meat
Potassium 331mg 239mg Beef tenderloin
Sodium 57mg 103mg Beef tenderloin
Zinc 4.03mg 2.48mg Beef tenderloin
Copper 0.123mg 0.093mg Beef tenderloin
Vitamin A 0IU 39IU Turkey meat
Vitamin E mg 0.07mg Turkey meat
Vitamin D IU 15IU Turkey meat
Vitamin D µg 0.4µg Turkey meat
Vitamin C 0mg 0mg
Vitamin B1 0.09mg 0.045mg Beef tenderloin
Vitamin B2 0.26mg 0.281mg Turkey meat
Vitamin B3 3mg 9.573mg Turkey meat
Vitamin B5 0.25mg 0.948mg Turkey meat
Vitamin B6 0.25mg 0.616mg Turkey meat
Folate 8µg 9µg Turkey meat
Vitamin B12 2.46µg 1.02µg Beef tenderloin
Vitamin K µg 0µg Turkey meat
Tryptophan 0.268mg 0.291mg Turkey meat
Threonine 1.044mg 1.004mg Beef tenderloin
Isoleucine 1.075mg 0.796mg Beef tenderloin
Leucine 1.889mg 1.925mg Turkey meat
Lysine 1.989mg 2.282mg Turkey meat
Methionine 0.612mg 0.724mg Turkey meat
Phenylalanine 0.933mg 0.903mg Beef tenderloin
Valine 1.163mg 0.902mg Beef tenderloin
Histidine 0.818mg 0.749mg Beef tenderloin
Cholesterol 85mg 109mg Beef tenderloin
Trans Fat g 0.101g Beef tenderloin
Saturated Fat 9.72g 2.155g Turkey meat
Monounsaturated Fat 10.27g 2.647g Beef tenderloin
Polyunsaturated fat 1g 2.119g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef tenderloin Turkey meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50
Turkey meat
Mineral Summary Score
51
Beef tenderloin
37
Turkey meat

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
171%
Turkey meat
Carbohydrates
0%
Beef tenderloin
0%
Turkey meat
Fats
114%
Beef tenderloin
34%
Turkey meat

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 7.565g)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 24mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2)
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 minerals?
?
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

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. 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.