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Turkey leg vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between Turkey leg and Beef tenderloin

  • Turkey leg has more Vitamin B5, Vitamin B6, and Selenium, however, Beef tenderloin has more Vitamin B12, Iron, Zinc, and Monounsaturated Fat.
  • Beef tenderloin's daily need coverage for Vitamin B12 is 86% more.
  • Turkey leg has 4 times more Vitamin B5 than Beef tenderloin. Turkey leg has 1.09mg of Vitamin B5, while Beef tenderloin has 0.25mg.
  • Turkey leg is lower in Saturated Fat.

The food varieties used in the comparison are Turkey, all classes, leg, meat and skin, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Turkey leg 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 24% 65% 47% 84% 76% 9.7% 2.9% 144%
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 CalciumCalcium +88.9%
Contains more CopperCopper +15.4%
Contains more ManganeseManganese +57.1%
Contains more SeleniumSelenium +15.3%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +80.8%
Contains more ZincZinc +30.4%
Contains more PhosphorusPhosphorus +14.7%
Contains less SodiumSodium -23%
~equal in Magnesium ~22mg

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.
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% 0.18% 0% 0% 19% 49% 55% 65% 78% 49% 0% 7.5% 0%
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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +336%
Contains more Vitamin B6Vitamin B6 +36%
Contains more FolateFolate +25%
Contains more Vitamin B1Vitamin B1 +16.9%
Contains more Vitamin B2Vitamin B2 +23.2%
Contains more Vitamin B12Vitamin B12 +530.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 7% 73%
Protein: 19.54 g
Fats: 6.72 g
Carbs: 0 g
Water: 72.69 g
Other: 1.05 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 WaterWater +50.3%
Contains more ProteinProtein +22.3%
Contains more FatsFats +266.1%
Contains more OtherOther +198.1%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 35% 31%
Saturated Fat: Sat. Fat 2.06 g
Monounsaturated Fat: Mono. Fat 2.06 g
Polyunsaturated fat: Poly. Fat 1.83 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 -78.8%
Contains more Poly. FatPolyunsaturated fat +83%
Contains more Mono. FatMonounsaturated Fat +398.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turkey leg Beef tenderloin Opinion
Calories 144kcal 324kcal Beef tenderloin
Protein 19.54g 23.9g Beef tenderloin
Fats 6.72g 24.6g Beef tenderloin
Cholesterol 71mg 85mg Turkey leg
Magnesium 21mg 22mg Beef tenderloin
Calcium 17mg 9mg Turkey leg
Potassium 273mg 331mg Beef tenderloin
Iron 1.72mg 3.11mg Beef tenderloin
Copper 0.142mg 0.123mg Turkey leg
Zinc 3.09mg 4.03mg Beef tenderloin
Phosphorus 177mg 203mg Beef tenderloin
Sodium 74mg 57mg Beef tenderloin
Vitamin A 3IU 0IU Turkey leg
Vitamin A 1µg 0µg Turkey leg
Manganese 0.022mg 0.014mg Turkey leg
Selenium 26.4µg 22.9µg Turkey leg
Vitamin B1 0.077mg 0.09mg Beef tenderloin
Vitamin B2 0.211mg 0.26mg Beef tenderloin
Vitamin B3 2.947mg 3mg Beef tenderloin
Vitamin B5 1.09mg 0.25mg Turkey leg
Vitamin B6 0.34mg 0.25mg Turkey leg
Vitamin B12 0.39µg 2.46µg Beef tenderloin
Folate 10µg 8µg Turkey leg
Choline 91mg Beef tenderloin
Saturated Fat 2.06g 9.72g Turkey leg
Monounsaturated Fat 2.06g 10.27g Beef tenderloin
Polyunsaturated fat 1.83g 1g Turkey leg
Tryptophan 0.219mg 0.268mg Beef tenderloin
Threonine 0.861mg 1.044mg Beef tenderloin
Isoleucine 0.998mg 1.075mg Beef tenderloin
Leucine 1.537mg 1.889mg Beef tenderloin
Lysine 1.809mg 1.989mg Beef tenderloin
Methionine 0.557mg 0.612mg Beef tenderloin
Phenylalanine 0.769mg 0.933mg Beef tenderloin
Valine 1.028mg 1.163mg Beef tenderloin
Histidine 0.598mg 0.818mg Beef tenderloin
Omega-3 - DHA 0.03g Turkey leg
Omega-3 - DPA 0.02g Turkey leg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey leg Beef tenderloin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
25%
Turkey leg
44%
Beef tenderloin
Minerals Daily Need Coverage Score
47%
Turkey leg
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Turkey leg
Turkey leg is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Turkey leg
Turkey leg is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Turkey leg
Turkey leg is lower in Saturated Fat (difference - 7.66g)
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 17mg)
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. Turkey leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171493/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.