Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Ham vs. Steak — In-Depth Nutrition Comparison

Compare

Differences between Ham and Steak

  • Ham has more Vitamin B1, while Steak has more Vitamin B12, Zinc, Selenium, Iron, Vitamin B6, and Vitamin B2.
  • Steak's daily need coverage for Vitamin B12 is 65% higher.
  • Steak contains 21 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Steak contains 58mg.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Ham vs Steak infographic
Infographic link

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.
Ham
3
:
7
Steak
Contains more Phosphorus +20.2%
Contains more Calcium +50%
Contains more Iron +62.2%
Contains more Magnesium +64.3%
Contains less Sodium -95.2%
Contains more Zinc +120.1%
Contains more Selenium +63.1%
Equal in Potassium - 279
Equal in Copper - 0.085
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 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Phosphorus +20.2%
Contains more Calcium +50%
Contains more Iron +62.2%
Contains more Magnesium +64.3%
Contains less Sodium -95.2%
Contains more Zinc +120.1%
Contains more Selenium +63.1%
Equal in Potassium - 279
Equal in Copper - 0.085

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
4
:
7
Steak
Contains more Vitamin D +700%
Contains more Vitamin B1 +918.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +28%
Contains more Vitamin B6 +25%
Contains more Folate +100%
Contains more Vitamin B12 +238.5%
Contains more Vitamin K +∞%
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% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin D +700%
Contains more Vitamin B1 +918.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +28%
Contains more Vitamin B6 +25%
Contains more Folate +100%
Contains more Vitamin B12 +238.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
3
:
2
Steak
Contains more Carbs +∞%
Contains more Water +21.7%
Contains more Other +709.3%
Contains more Protein +18.7%
Contains more Fats +243.9%
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% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Water +21.7%
Contains more Other +709.3%
Contains more Protein +18.7%
Contains more Fats +243.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
1
:
2
Steak
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +65.9%
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +65.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price 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 Steak Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 24.85g Steak
Fats 5.53g 19.02g Steak
Carbs 1.5g 0g Ham
Calories 145kcal 271kcal Steak
Calcium 8mg 12mg Steak
Iron 1.48mg 2.4mg Steak
Magnesium 14mg 23mg Steak
Phosphorus 196mg 163mg Ham
Potassium 287mg 279mg Ham
Sodium 1203mg 58mg Steak
Zinc 2.88mg 6.34mg Steak
Copper 0.079mg 0.085mg Steak
Manganese 0.054mg Ham
Selenium 19.5µg 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.25mg Ham
Vitamin D 32IU 6IU Ham
Vitamin D 0.8µg 0.1µg Ham
Vitamin B1 0.754mg 0.074mg Ham
Vitamin B2 0.202mg 0.301mg Steak
Vitamin B3 4.023mg 5.149mg Steak
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg 0.5mg Steak
Folate 3µg 6µg Steak
Vitamin B12 0.65µg 2.2µg Steak
Vitamin K 0µg 1.6µg Steak
Tryptophan 0.251mg 0.278mg Steak
Threonine 0.931mg 1.171mg Steak
Isoleucine 0.918mg 1.157mg Steak
Leucine 1.661mg 2.142mg Steak
Lysine 1.775mg 2.38mg Steak
Methionine 0.553mg 0.672mg Steak
Phenylalanine 0.904mg 0.997mg Steak
Valine 0.908mg 1.242mg Steak
Histidine 0.75mg 0.931mg Steak
Cholesterol 53mg 78mg Ham
Saturated Fat 1.81g 8.443g Ham
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 2.62g 9.171g Steak
Polyunsaturated fat 0.54g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
49%
Steak
Minerals Daily Need Coverage Score
55%
Ham
59%
Steak

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1145mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 6.633g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.