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Ground turkey vs. Beef tenderloin — In-Depth Nutrition Comparison

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A recap on differences between Ground turkey and Beef tenderloin

  • Ground turkey is higher in Vitamin B3, Vitamin B6, Vitamin B5, Selenium, and Phosphorus, yet Beef tenderloin is higher in Vitamin B12, Iron, and Zinc.
  • Beef tenderloin covers your daily Vitamin B12 needs 47% more than Ground turkey.
  • Ground turkey contains 5 times more Vitamin B5 than Beef tenderloin. While Ground turkey contains 1.193mg of Vitamin B5, Beef tenderloin contains only 0.25mg.
  • The amount of Saturated Fat in Ground turkey is lower.

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

Infographic

Ground turkey vs Beef tenderloin infographic
Infographic link

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 Calcium +211.1%
Contains more Magnesium +36.4%
Contains more Phosphorus +25.1%
Contains more Copper +22.8%
Contains more Selenium +35.8%
Contains more Iron +104.6%
Contains more Potassium +12.6%
Contains less Sodium -26.9%
Contains more Zinc +29.6%
Contains more Manganese +27.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 57% 22% 109% 26% 11% 85% 51% 2% 170%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 117% 16% 87% 30% 8% 110% 41% 2% 125%
Contains more Calcium +211.1%
Contains more Magnesium +36.4%
Contains more Phosphorus +25.1%
Contains more Copper +22.8%
Contains more Selenium +35.8%
Contains more Iron +104.6%
Contains more Potassium +12.6%
Contains less Sodium -26.9%
Contains more Zinc +29.6%
Contains more Manganese +27.3%

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 A +∞%
Contains more Vitamin B3 +190.8%
Contains more Vitamin B5 +377.2%
Contains more Vitamin B6 +153.2%
Contains more Vitamin B1 +16.9%
Contains more Vitamin B2 +23.2%
Contains more Folate +14.3%
Contains more Vitamin B12 +83.6%
Contains more Choline +16.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 3% 6% 0% 20% 49% 164% 72% 147% 6% 168% 43% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 50% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +190.8%
Contains more Vitamin B5 +377.2%
Contains more Vitamin B6 +153.2%
Contains more Vitamin B1 +16.9%
Contains more Vitamin B2 +23.2%
Contains more Folate +14.3%
Contains more Vitamin B12 +83.6%
Contains more Choline +16.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.5%
Contains more Water +28.3%
Contains more Fats +136.5%
Contains more Other +1856.3%
27% 10% 62%
Protein: 27.37 g
Fats: 10.4 g
Carbs: 0 g
Water: 62.07 g
Other: 0.16 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more Protein +14.5%
Contains more Water +28.3%
Contains more Fats +136.5%
Contains more Other +1856.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.5%
Contains more Polyunsaturated fat +191.7%
Contains more Monounsaturated Fat +197%
30% 38% 32%
Saturated Fat: 2.669 g
Monounsaturated Fat: 3.458 g
Polyunsaturated fat: 2.917 g
46% 49% 5%
Saturated Fat: 9.72 g
Monounsaturated Fat: 10.27 g
Polyunsaturated fat: 1 g
Contains less Saturated Fat -72.5%
Contains more Polyunsaturated fat +191.7%
Contains more Monounsaturated Fat +197%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ground turkey Beef tenderloin
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ground turkey Beef tenderloin Opinion
Protein 27.37g 23.9g Ground turkey
Fats 10.4g 24.6g Beef tenderloin
Calories 203kcal 324kcal Beef tenderloin
Calcium 28mg 9mg Ground turkey
Iron 1.52mg 3.11mg Beef tenderloin
Magnesium 30mg 22mg Ground turkey
Phosphorus 254mg 203mg Ground turkey
Potassium 294mg 331mg Beef tenderloin
Sodium 78mg 57mg Beef tenderloin
Zinc 3.11mg 4.03mg Beef tenderloin
Copper 0.151mg 0.123mg Ground turkey
Manganese 0.011mg 0.014mg Beef tenderloin
Selenium 31.1µg 22.9µg Ground turkey
Vitamin A 79IU 0IU Ground turkey
Vitamin A RAE 24µg 0µg Ground turkey
Vitamin E 0.11mg Ground turkey
Vitamin D 8IU Ground turkey
Vitamin D 0.2µg Ground turkey
Vitamin B1 0.077mg 0.09mg Beef tenderloin
Vitamin B2 0.211mg 0.26mg Beef tenderloin
Vitamin B3 8.724mg 3mg Ground turkey
Vitamin B5 1.193mg 0.25mg Ground turkey
Vitamin B6 0.633mg 0.25mg Ground turkey
Folate 7µg 8µg Beef tenderloin
Vitamin B12 1.34µg 2.46µg Beef tenderloin
Choline 78.2mg 91mg Beef tenderloin
Tryptophan 0.312mg 0.268mg Ground turkey
Threonine 1.258mg 1.044mg Ground turkey
Isoleucine 1.227mg 1.075mg Ground turkey
Leucine 2.262mg 1.889mg Ground turkey
Lysine 2.452mg 1.989mg Ground turkey
Methionine 0.806mg 0.612mg Ground turkey
Phenylalanine 1.068mg 0.933mg Ground turkey
Valine 1.27mg 1.163mg Ground turkey
Histidine 0.811mg 0.818mg Beef tenderloin
Cholesterol 93mg 85mg Beef tenderloin
Trans Fat 0.134g Beef tenderloin
Saturated Fat 2.669g 9.72g Ground turkey
Omega-3 - DHA 0.009g Ground turkey
Omega-3 - EPA 0.01g Ground turkey
Omega-3 - DPA 0.012g Ground turkey
Monounsaturated Fat 3.458g 10.27g Beef tenderloin
Polyunsaturated fat 2.917g 1g Ground turkey
Omega-6 - Eicosadienoic acid 0.019g Ground turkey
Omega-6 - Linoleic acid 2.508g Ground turkey
Omega-6 - Gamma-linoleic acid 0.008g Ground turkey
Omega-3 - ALA 0.136g Ground turkey
Omega-3 - Eicosatrienoic acid 0.001g Ground turkey
Omega-6 - Dihomo-gamma-linoleic acid 0.011g Ground turkey

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ground turkey Beef tenderloin
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Ground turkey
44%
Beef tenderloin
Minerals Daily Need Coverage Score
54%
Ground turkey
54%
Beef tenderloin

Comparison summary

Which food is lower in Saturated Fat?
Ground turkey
Ground turkey is lower in Saturated Fat (difference - 7.051g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 8mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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

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. Ground turkey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171506/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.