Turkey ham vs. Beef tenderloin — In-Depth Nutrition Comparison
Compare
How are turkey ham and beef tenderloin different?
- Turkey ham is higher in selenium, phosphorus, and vitamin B1; however, beef tenderloin is richer in vitamin B12, iron, zinc, and vitamin B6.
- Daily need coverage for vitamin B12 for beef tenderloin is 69% higher.
- Turkey ham contains 16 times more sodium than beef tenderloin. While turkey ham contains 909mg of sodium, beef tenderloin contains only 57mg.
USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted are the varieties used in this article.
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 PhosphorusPhosphorus | +42.4% |
| Contains more SeleniumSelenium | +66.8% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more CalciumCalcium | +28.6% |
| Contains more PotassiumPotassium | +30.8% |
| Contains more IronIron | +211% |
| Contains more ZincZinc | +91.9% |
| Contains less SodiumSodium | -93.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +155.6% |
| Contains more Vitamin B3Vitamin B3 | +37.3% |
| Contains more Vitamin B6Vitamin B6 | +316.7% |
| Contains more Vitamin B12Vitamin B12 | +207.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.8µg | 2.46µg | 69% |
| Saturated fat | 1.2g | 9.72g | 39% |
| Sodium | 909mg | 57mg | 37% |
| Fats | 4g | 24.6g | 32% |
| Selenium | 38.2µg | 22.9µg | 28% |
| Iron | 1mg | 3.11mg | 26% |
| Monounsaturated fat | 1.337g | 10.27g | 22% |
| Zinc | 2.1mg | 4.03mg | 18% |
| Choline | 91mg | 17% | |
| Protein | 16.3g | 23.9g | 15% |
| Vitamin B6 | 0.06mg | 0.25mg | 15% |
| Copper | 0.123mg | 14% | |
| Vitamin B1 | 0.23mg | 0.09mg | 12% |
| Phosphorus | 289mg | 203mg | 12% |
| Calories | 118kcal | 324kcal | 10% |
| Cholesterol | 64mg | 85mg | 7% |
| Vitamin B3 | 4.12mg | 3mg | 7% |
| Vitamin B5 | 0.25mg | 5% | |
| Vitamin A | 16µg | 0µg | 2% |
| Folate | 8µg | 2% | |
| Potassium | 253mg | 331mg | 2% |
| Polyunsaturated fat | 0.873g | 1g | 1% |
| Vitamin B2 | 0.27mg | 0.26mg | 1% |
| Manganese | 0.014mg | 1% | |
| Magnesium | 16mg | 22mg | 1% |
| Carbs | 3.1g | 0g | 1% |
| Net carbs | 3.1g | 0g | N/A |
| Calcium | 7mg | 9mg | 0% |
| Sugar | 1.2g | 0g | N/A |
| Tryptophan | 0.268mg | 0% | |
| Threonine | 1.044mg | 0% | |
| Isoleucine | 1.075mg | 0% | |
| Leucine | 1.889mg | 0% | |
| Lysine | 1.989mg | 0% | |
| Methionine | 0.612mg | 0% | |
| Phenylalanine | 0.933mg | 0% | |
| Valine | 1.163mg | 0% | |
| Histidine | 0.818mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
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 | +52% |
| Contains more ProteinProtein | +46.6% |
| Contains more FatsFats | +515% |
~equal in
Other
~3.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.2 g
Monounsaturated fat:
Mono. Fat
1.337 g
Polyunsaturated fat:
Poly. Fat
0.873 g
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 | -87.7% |
| Contains more Mono. FatMonounsaturated fat | +668.1% |
| Contains more Poly. FatPolyunsaturated fat | +14.5% |
