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Steak vs Ham - In-Depth Nutrition Comparison

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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 Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Steak Ham
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Steak Ham
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
29
Steak
32
Ham
Mineral Summary Score
35
Steak
43
Ham

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
Steak
6
:
2
Ham
Contains more Iron +62.2%
Contains more Calcium +50%
Contains more Magnesium +64.3%
Contains more Zinc +120.1%
Contains less Sodium -95.2%
Contains more Phosphorus +20.2%
Equal in Potassium - 287
Equal in Copper - 0.079
Contains more Iron +62.2%
Contains more Calcium +50%
Contains more Magnesium +64.3%
Contains more Zinc +120.1%
Contains less Sodium -95.2%
Contains more Phosphorus +20.2%
Equal in Potassium - 287
Equal in Copper - 0.079

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
Steak
6
:
4
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +28%
Contains more Vitamin B6 +25%
Contains more Vitamin B12 +238.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +433.3%
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 Vitamin B12 +238.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +433.3%
Contains more Vitamin B1 +918.9%

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
149%
Steak
126%
Ham
Carbohydrates
0%
Steak
2%
Ham
Fats
88%
Steak
26%
Ham

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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 Steak Ham Opinion
Calories 271 145 Steak
Protein 24.85 20.93 Steak
Fats 19.02 5.53 Steak
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 78 53 Ham
Vitamin D 6 32 Ham
Iron 2.4 1.48 Steak
Calcium 12 8 Steak
Potassium 279 287 Ham
Magnesium 23 14 Steak
Sugars 0 0
Fiber 0 0
Copper 0.085 0.079 Steak
Zinc 6.34 2.88 Steak
Starch
Phosphorus 163 196 Ham
Sodium 58 1203 Steak
Vitamin A 25 0 Steak
Vitamin E 0.25 Ham
Vitamin D 0.1 0.8 Ham
Vitamin B1 0.074 0.754 Ham
Vitamin B2 0.301 0.202 Steak
Vitamin B3 5.149 4.023 Steak
Vitamin B5 0.403 Ham
Vitamin B6 0.5 0.4 Steak
Vitamin B12 2.2 0.65 Steak
Vitamin K 1.6 0 Steak
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 8.443 1.81 Ham
Monounsaturated Fat 9.171 2.62 Steak
Polyunsaturated fat 0.896 0.54 Steak
Tryptophan 0.278 0.251 Steak
Threonine 1.171 0.931 Steak
Isoleucine 1.157 0.918 Steak
Leucine 2.142 1.661 Steak
Lysine 2.38 1.775 Steak
Methionine 0.672 0.553 Steak
Phenylalanine 0.997 0.904 Steak
Valine 1.242 0.908 Steak
Histidine 0.931 0.75 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.