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Turkey meat vs Beef tenderloin - In-Depth Nutrition Comparison

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A recap on differences between Turkey meat and Beef tenderloin

  • Turkey meat is higher in Vitamin B3, Vitamin B6, Vitamin B5, and Selenium, yet Beef tenderloin is higher in Vitamin B12, Iron, and Zinc.
  • Beef tenderloin covers your daily Vitamin B12 needs 60% more than Turkey meat.
  • Turkey meat contains 4 times more Vitamin B5 than Beef tenderloin. While Turkey meat contains 0.948mg of Vitamin B5, Beef tenderloin contains only 0.25mg.
  • The amount of Cholesterol in Beef tenderloin is lower.

Food varieties used in this article are Turkey, whole, meat and skin, cooked, roasted and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Turkey meat 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 Calcium +55.6%
Contains more Magnesium +36.4%
Contains more Iron +185.3%
Contains more Potassium +38.5%
Contains less Sodium -44.7%
Contains more Zinc +62.5%
Contains more Copper +32.3%
Equal in Phosphorus - 203
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 41% 22% 96% 22% 14% 68% 31%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 117% 16% 87% 30% 8% 110% 41%
Contains more Calcium +55.6%
Contains more Magnesium +36.4%
Contains more Iron +185.3%
Contains more Potassium +38.5%
Contains less Sodium -44.7%
Contains more Zinc +62.5%
Contains more Copper +32.3%
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
:
Contains more Vitamin A +∞%
Contains more Vitamin B3 +219.1%
Contains more Vitamin B5 +279.2%
Contains more Vitamin B6 +146.4%
Contains more Folate +12.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B12 +141.2%
Equal in Vitamin B2 - 0.26
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 23% 60% 57% 15% 58% 6% 308% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +219.1%
Contains more Vitamin B5 +279.2%
Contains more Vitamin B6 +146.4%
Contains more Folate +12.5%
Contains more Vitamin B1 +100%
Contains more Vitamin B12 +141.2%
Equal in Vitamin B2 - 0.26

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

All nutrients comparison - raw data values

Nutrient Turkey meat Beef tenderloin Opinion
Net carbs 0.06g 0g Turkey meat
Protein 28.55g 23.9g Turkey meat
Fats 7.39g 24.6g Beef tenderloin
Carbs 0.06g 0g Turkey meat
Calories 189kcal 324kcal Beef tenderloin
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 14mg 9mg Turkey meat
Iron 1.09mg 3.11mg Beef tenderloin
Magnesium 30mg 22mg Turkey meat
Phosphorus 223mg 203mg Turkey meat
Potassium 239mg 331mg Beef tenderloin
Sodium 103mg 57mg Beef tenderloin
Zinc 2.48mg 4.03mg Beef tenderloin
Copper 0.093mg 0.123mg Beef tenderloin
Vitamin A 39IU 0IU Turkey meat
Vitamin E 0.07mg mg Turkey meat
Vitamin D 15IU IU Turkey meat
Vitamin D 0.4µg µg Turkey meat
Vitamin C 0mg 0mg
Vitamin B1 0.045mg 0.09mg Beef tenderloin
Vitamin B2 0.281mg 0.26mg Turkey meat
Vitamin B3 9.573mg 3mg Turkey meat
Vitamin B5 0.948mg 0.25mg Turkey meat
Vitamin B6 0.616mg 0.25mg Turkey meat
Folate 9µg 8µg Turkey meat
Vitamin B12 1.02µg 2.46µg Beef tenderloin
Vitamin K 0µg µg Turkey meat
Tryptophan 0.291mg 0.268mg Turkey meat
Threonine 1.004mg 1.044mg Beef tenderloin
Isoleucine 0.796mg 1.075mg Beef tenderloin
Leucine 1.925mg 1.889mg Turkey meat
Lysine 2.282mg 1.989mg Turkey meat
Methionine 0.724mg 0.612mg Turkey meat
Phenylalanine 0.903mg 0.933mg Beef tenderloin
Valine 0.902mg 1.163mg Beef tenderloin
Histidine 0.749mg 0.818mg Beef tenderloin
Cholesterol 109mg 85mg Beef tenderloin
Trans Fat 0.101g g Beef tenderloin
Saturated Fat 2.155g 9.72g Turkey meat
Monounsaturated Fat 2.647g 10.27g Beef tenderloin
Polyunsaturated fat 2.119g 1g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Beef tenderloin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50
Turkey meat
44
Beef tenderloin
Mineral Summary Score
37
Turkey meat
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
171%
Turkey meat
143%
Beef tenderloin
Carbohydrates
0%
Turkey meat
0%
Beef tenderloin
Fats
34%
Turkey meat
114%
Beef tenderloin

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 7.565g)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food contains less Sodium?
Beef tenderloin
Beef tenderloin contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Beef tenderloin
Beef tenderloin is lower in Cholesterol (difference - 24mg)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2)
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 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.

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.