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Ham vs Flank steak - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.585g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1147mg)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.5)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Flank steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal
Lower in glycemic index Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Ham Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Ham
29
Flank steak
Mineral Summary Score
43
Ham
33
Flank steak

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
Ham
0
:
Contains more Iron +17.6%
Contains more Calcium +150%
Contains more Potassium +18.1%
Contains more Magnesium +64.3%
Contains more Zinc +70.1%
Contains less Sodium -95.3%
Equal in Copper - 0.082
Equal in Phosphorus - 210
Contains more Iron +17.6%
Contains more Calcium +150%
Contains more Potassium +18.1%
Contains more Magnesium +64.3%
Contains more Zinc +70.1%
Contains less Sodium -95.3%
Equal in Copper - 0.082
Equal in Phosphorus - 210

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
Ham
3
:
Contains more Vitamin B1 +905.3%
Contains more Vitamin B2 +51.9%
Contains more Vitamin E +52%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +35.2%
Contains more Vitamin B6 +44.8%
Contains more Vitamin B12 +150.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +905.3%
Contains more Vitamin B2 +51.9%
Contains more Vitamin E +52%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +35.2%
Contains more Vitamin B6 +44.8%
Contains more Vitamin B12 +150.8%
Contains more Vitamin K +∞%

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 the food
Protein
126%
Ham
166%
Flank steak
Carbohydrates
2%
Ham
0%
Flank steak
Fats
26%
Ham
38%
Flank steak

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Ham Flank steak Opinion
Calories 145 192 Flank steak
Protein 20.93 27.66 Flank steak
Fats 5.53 8.23 Flank steak
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 79 Ham
Vitamin D 32 Ham
Iron 1.48 1.74 Flank steak
Calcium 8 20 Flank steak
Potassium 287 339 Flank steak
Magnesium 14 23 Flank steak
Sugars 0 0
Fiber 0 0
Copper 0.079 0.082 Flank steak
Zinc 2.88 4.9 Flank steak
Starch
Phosphorus 196 210 Flank steak
Sodium 1203 56 Flank steak
Vitamin A 0 0
Vitamin E 0.25 0.38 Flank steak
Vitamin D 0.8 Ham
Vitamin B1 0.754 0.075 Ham
Vitamin B2 0.202 0.133 Ham
Vitamin B3 4.023 7.363 Flank steak
Vitamin B5 0.403 0.545 Flank steak
Vitamin B6 0.4 0.579 Flank steak
Vitamin B12 0.65 1.63 Flank steak
Vitamin K 0 1.4 Flank steak
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.81 3.395 Ham
Monounsaturated Fat 2.62 3.317 Flank steak
Polyunsaturated fat 0.54 0.322 Ham
Tryptophan 0.251 0.182 Ham
Threonine 0.931 1.105 Flank steak
Isoleucine 0.918 1.259 Flank steak
Leucine 1.661 2.201 Flank steak
Lysine 1.775 2.338 Flank steak
Methionine 0.553 0.72 Flank steak
Phenylalanine 0.904 1.093 Flank steak
Valine 0.908 1.372 Flank steak
Histidine 0.75 0.883 Flank steak
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.