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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.

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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 more Copper +32.3%
Contains more Zinc +62.5%
Contains less Sodium -44.7%
Contains more Calcium +55.6%
Contains more Magnesium +36.4%
Equal in Phosphorus - 223
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 117% 3% 30% 16% 41% 110% 87% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 41% 5% 22% 22% 31% 68% 96% 14%
Contains more Iron +185.3%
Contains more Potassium +38.5%
Contains more Copper +32.3%
Contains more Zinc +62.5%
Contains less Sodium -44.7%
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 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% 3% 2% 12% 12% 65% 180% 57% 143% 128% 0% 7%
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 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 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 Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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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 is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 46mg)
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.

All nutrients comparison - raw data values

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

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.