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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 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
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%
Contains more ManganeseManganese +285.7%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +12.5%
Contains more PotassiumPotassium +15.3%
Contains more IronIron +110.1%
Contains more CopperCopper +55.7%
Contains more ZincZinc +39.9%
Contains less SodiumSodium -95.3%
Contains more SeleniumSelenium +17.4%
~equal in Phosphorus ~203mg

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.
Ham
Ham
6
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B3Vitamin B3 +34.1%
Contains more Vitamin B5Vitamin B5 +61.2%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B12Vitamin B12 +278.5%
Contains more FolateFolate +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~91mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 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 CarbsCarbs +∞%
Contains more WaterWater +39.9%
Contains more OtherOther +39.6%
Contains more ProteinProtein +14.2%
Contains more FatsFats +344.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -81.4%
Contains more Mono. FatMonounsaturated fat +292%
Contains more Poly. FatPolyunsaturated fat +85.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Beef tenderloin DV% diff.
Vitamin B12 0.65µg 2.46µg 75%
Vitamin B1 0.754mg 0.09mg 55%
Sodium 1203mg 57mg 50%
Saturated fat 1.81g 9.72g 36%
Fats 5.53g 24.6g 29%
Iron 1.48mg 3.11mg 20%
Monounsaturated fat 2.62g 10.27g 19%
Vitamin B6 0.4mg 0.25mg 12%
Cholesterol 53mg 85mg 11%
Zinc 2.88mg 4.03mg 10%
Calories 145kcal 324kcal 9%
Protein 20.93g 23.9g 6%
Selenium 19.5µg 22.9µg 6%
Vitamin B3 4.023mg 3mg 6%
Copper 0.079mg 0.123mg 5%
Vitamin D 0.8µg 4%
Vitamin B2 0.202mg 0.26mg 4%
Vitamin D 32IU 4%
Polyunsaturated fat 0.54g 1g 3%
Vitamin B5 0.403mg 0.25mg 3%
Vitamin E 0.25mg 2%
Manganese 0.054mg 0.014mg 2%
Magnesium 14mg 22mg 2%
Choline 85.1mg 91mg 1%
Carbs 1.5g 0g 1%
Folate 3µg 8µg 1%
Potassium 287mg 331mg 1%
Phosphorus 196mg 203mg 1%
Net carbs 1.5g 0g N/A
Calcium 8mg 9mg 0%
Tryptophan 0.251mg 0.268mg 0%
Threonine 0.931mg 1.044mg 0%
Isoleucine 0.918mg 1.075mg 0%
Leucine 1.661mg 1.889mg 0%
Lysine 1.775mg 1.989mg 0%
Methionine 0.553mg 0.612mg 0%
Phenylalanine 0.904mg 0.933mg 0%
Valine 0.908mg 1.163mg 0%
Histidine 0.75mg 0.818mg 0%

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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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
44%
Ham
44%
Beef tenderloin
Minerals Daily Need Coverage Score
55%
Ham
54%
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 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)
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. 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.