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Ham vs. Chuck steak — In-Depth Nutrition Comparison

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The main differences between Ham and Chuck steak

  • Ham has more Vitamin B1, however, Chuck steak has more Vitamin B12, Zinc, Selenium, Iron, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Chuck steak is 99% higher.
  • Chuck steak has 17 times less Sodium than Ham. Ham has 1203mg of Sodium, while Chuck steak has 71mg.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Ham vs Chuck steak 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.
Contains more Manganese +350%
Contains more Calcium +100%
Contains more Iron +65.5%
Contains more Magnesium +57.1%
Contains more Potassium +13.2%
Contains less Sodium -94.1%
Contains more Zinc +201.4%
Contains more Selenium +41%
Equal in Phosphorus - 193
Equal in Copper - 0.077
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 16% 83% 29% 10% 237% 26% 2% 150%
Contains more Manganese +350%
Contains more Calcium +100%
Contains more Iron +65.5%
Contains more Magnesium +57.1%
Contains more Potassium +13.2%
Contains less Sodium -94.1%
Contains more Zinc +201.4%
Contains more Selenium +41%
Equal in Phosphorus - 193
Equal in Copper - 0.077

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
5
:
Contains more Vitamin E +150%
Contains more Vitamin D +700%
Contains more Vitamin B1 +1042.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +86.6%
Contains more Folate +100%
Contains more Vitamin B12 +366.2%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.191
Equal in Vitamin B6 - 0.373
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 3% 0% 17% 45% 88% 46% 87% 5% 379% 4%
Contains more Vitamin E +150%
Contains more Vitamin D +700%
Contains more Vitamin B1 +1042.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +86.6%
Contains more Folate +100%
Contains more Vitamin B12 +366.2%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.191
Equal in Vitamin B6 - 0.373

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +22.5%
Contains more Other +2631.3%
Contains more Protein +19.4%
Contains more Fats +255.2%
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more Carbs +∞%
Contains more Water +22.5%
Contains more Other +2631.3%
Contains more Protein +19.4%
Contains more Fats +255.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +261%
Contains more Polyunsaturated fat +50%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
46% 50% 4%
Saturated Fat: 8.66 g
Monounsaturated Fat: 9.457 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -79.1%
Contains more Monounsaturated Fat +261%
Contains more Polyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ham Chuck steak Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 24.98g Chuck steak
Fats 5.53g 19.64g Chuck steak
Carbs 1.5g 0g Ham
Calories 145kcal 277kcal Chuck steak
Calcium 8mg 16mg Chuck steak
Iron 1.48mg 2.45mg Chuck steak
Magnesium 14mg 22mg Chuck steak
Phosphorus 196mg 193mg Ham
Potassium 287mg 325mg Chuck steak
Sodium 1203mg 71mg Chuck steak
Zinc 2.88mg 8.68mg Chuck steak
Copper 0.079mg 0.077mg Ham
Manganese 0.054mg 0.012mg Ham
Selenium 19.5µg 27.5µg Chuck steak
Vitamin A 0IU 25IU Chuck steak
Vitamin A RAE 0µg 7µg Chuck steak
Vitamin E 0.25mg 0.1mg Ham
Vitamin D 32IU 5IU Ham
Vitamin D 0.8µg 0.1µg Ham
Vitamin B1 0.754mg 0.066mg Ham
Vitamin B2 0.202mg 0.191mg Ham
Vitamin B3 4.023mg 4.663mg Chuck steak
Vitamin B5 0.403mg 0.752mg Chuck steak
Vitamin B6 0.4mg 0.373mg Ham
Folate 3µg 6µg Chuck steak
Vitamin B12 0.65µg 3.03µg Chuck steak
Vitamin K 0µg 1.6µg Chuck steak
Tryptophan 0.251mg 0.281mg Chuck steak
Threonine 0.931mg 1.099mg Chuck steak
Isoleucine 0.918mg 1.062mg Chuck steak
Leucine 1.661mg 2.009mg Chuck steak
Lysine 1.775mg 2.184mg Chuck steak
Methionine 0.553mg 0.709mg Chuck steak
Phenylalanine 0.904mg 0.951mg Chuck steak
Valine 0.908mg 1.129mg Chuck steak
Histidine 0.75mg 0.809mg Chuck steak
Cholesterol 53mg 87mg Ham
Trans Fat 1.287g Ham
Saturated Fat 1.81g 8.66g Ham
Omega-3 - EPA 0g 0.001g Chuck steak
Omega-3 - DPA 0g 0.004g Chuck steak
Monounsaturated Fat 2.62g 9.457g Chuck steak
Polyunsaturated fat 0.54g 0.81g Chuck steak
Omega-6 - Eicosadienoic acid 0.006g Chuck steak
Omega-6 - Linoleic acid 0.619g Chuck steak
Omega-3 - ALA 0.041g Chuck steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chuck steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Ham
56%
Chuck steak
Minerals Daily Need Coverage Score
55%
Ham
65%
Chuck steak

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 6.85g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Chuck steak
Chuck steak contains less Sodium (difference - 1132mg)
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.
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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.