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Ham vs Beef tenderloin - In-Depth Nutrition Comparison

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Summary of differences between Ham and Beef tenderloin

  • Ham has more Vitamin B1, Vitamin B6, and Vitamin B3, however Beef tenderloin is higher in Vitamin B12, Iron, Zinc, and Selenium.
  • Beef tenderloin covers your daily need of Vitamin B12 75% more than Ham.
  • Ham has 21 times more Sodium than Beef tenderloin. While Ham has 1203mg of Sodium, Beef tenderloin has only 57mg.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Ham vs Beef tenderloin 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 +110.1%
Contains more Calcium +12.5%
Contains more Potassium +15.3%
Contains more Magnesium +57.1%
Contains more Copper +55.7%
Contains more Zinc +39.9%
Contains less Sodium -95.3%
Equal in Phosphorus - 203
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 117% 3% 30% 16% 41% 110% 87% 8%
Contains more Iron +110.1%
Contains more Calcium +12.5%
Contains more Potassium +15.3%
Contains more Magnesium +57.1%
Contains more Copper +55.7%
Contains more Zinc +39.9%
Contains less Sodium -95.3%
Equal in Phosphorus - 203

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
Ham
7
:
Contains more Vitamin B1 +737.8%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +60%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B12 +278.5%
Contains more Folate +166.7%
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% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
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%
Contains more Vitamin B1 +737.8%
Contains more Vitamin B3 +34.1%
Contains more Vitamin B5 +61.2%
Contains more Vitamin B6 +60%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B12 +278.5%
Contains more Folate +166.7%

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.
Ham Beef tenderloin
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Ham Beef tenderloin Opinion
Calories 145kcal 324kcal Beef tenderloin
Protein 20.93g 23.9g Beef tenderloin
Fats 5.53g 24.6g Beef tenderloin
Vitamin C 0mg 0mg
Net carbs 1.5g 0g Ham
Carbs 1.5g 0g Ham
Cholesterol 53mg 85mg Ham
Vitamin D 32IU IU Ham
Iron 1.48mg 3.11mg Beef tenderloin
Calcium 8mg 9mg Beef tenderloin
Potassium 287mg 331mg Beef tenderloin
Magnesium 14mg 22mg Beef tenderloin
Sugar 0g 0g
Fiber 0g 0g
Copper 0.079mg 0.123mg Beef tenderloin
Zinc 2.88mg 4.03mg Beef tenderloin
Starch g g
Phosphorus 196mg 203mg Beef tenderloin
Sodium 1203mg 57mg Beef tenderloin
Vitamin A 0IU 0IU
Vitamin E 0.25mg mg Ham
Vitamin D 0.8µg µg Ham
Vitamin B1 0.754mg 0.09mg Ham
Vitamin B2 0.202mg 0.26mg Beef tenderloin
Vitamin B3 4.023mg 3mg Ham
Vitamin B5 0.403mg 0.25mg Ham
Vitamin B6 0.4mg 0.25mg Ham
Vitamin B12 0.65µg 2.46µg Beef tenderloin
Vitamin K 0µg µg Ham
Folate 3µg 8µg Beef tenderloin
Trans Fat g g
Saturated Fat 1.81g 9.72g Ham
Monounsaturated Fat 2.62g 10.27g Beef tenderloin
Polyunsaturated fat 0.54g 1g Beef tenderloin
Tryptophan 0.251mg 0.268mg Beef tenderloin
Threonine 0.931mg 1.044mg Beef tenderloin
Isoleucine 0.918mg 1.075mg Beef tenderloin
Leucine 1.661mg 1.889mg Beef tenderloin
Lysine 1.775mg 1.989mg Beef tenderloin
Methionine 0.553mg 0.612mg Beef tenderloin
Phenylalanine 0.904mg 0.933mg Beef tenderloin
Valine 0.908mg 1.163mg Beef tenderloin
Histidine 0.75mg 0.818mg Beef tenderloin
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45
Ham
44
Beef tenderloin
Mineral Summary Score
55
Ham
51
Beef tenderloin

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
126%
Ham
143%
Beef tenderloin
Carbohydrates
2%
Ham
0%
Beef tenderloin
Fats
26%
Ham
114%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.91g)
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 1146mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $0.5)
Which food is richer in minerals?
Beef tenderloin
Beef tenderloin is relatively richer in minerals
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)

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.