Turkey ham vs. Beef tenderloin — In-Depth Nutrition Comparison
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How are turkey ham and beef tenderloin different?
- Turkey ham is higher in selenium, phosphorus, vitamin B1, and vitamin B3; 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.
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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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
44%
Minerals Daily Need Coverage Score
58%
54%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated fat?
Turkey ham is lower in Saturated fat (difference - 8.52g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beef tenderloin is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Beef tenderloin contains less Sodium (difference - 852mg)
Which food is richer in minerals?
Beef tenderloin is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.