Turkey ham vs. Flank steak — In-Depth Nutrition Comparison
Compare
How are Turkey ham and Flank steak different?
- Turkey ham is richer in Selenium, Vitamin B1, Phosphorus, and Vitamin B2, while Flank steak is higher in Vitamin B6, Vitamin B12, Zinc, and Vitamin B3.
- Flank steak covers your daily need of Vitamin B6 40% more than Turkey ham.
- Turkey ham contains 16 times more Sodium than Flank steak. Turkey ham contains 909mg of Sodium, while Flank steak contains 56mg.
USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.
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.
Contains
more
Phosphorus
+37.6%
Contains
more
Selenium
+29.9%
Contains
more
Calcium
+185.7%
Contains
more
Iron
+74%
Contains
more
Magnesium
+43.8%
Contains
more
Potassium
+34%
Contains
less
Sodium
-93.8%
Contains
more
Zinc
+133.3%
Contains
more
Phosphorus
+37.6%
Contains
more
Selenium
+29.9%
Contains
more
Calcium
+185.7%
Contains
more
Iron
+74%
Contains
more
Magnesium
+43.8%
Contains
more
Potassium
+34%
Contains
less
Sodium
-93.8%
Contains
more
Zinc
+133.3%
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.
:
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B1
+206.7%
Contains
more
Vitamin B2
+103%
Contains
more
Vitamin B3
+78.7%
Contains
more
Vitamin B6
+865%
Contains
more
Vitamin B12
+103.8%
Contains
more
Vitamin A
+∞%
Contains
more
Vitamin B1
+206.7%
Contains
more
Vitamin B2
+103%
Contains
more
Vitamin B3
+78.7%
Contains
more
Vitamin B6
+865%
Contains
more
Vitamin B12
+103.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Carbs
+∞%
Contains
more
Water
+14.5%
Contains
more
Protein
+69.7%
Contains
more
Fats
+105.8%
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
more
Carbs
+∞%
Contains
more
Water
+14.5%
Contains
more
Protein
+69.7%
Contains
more
Fats
+105.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-64.7%
Contains
more
Polyunsaturated fat
+171.1%
Contains
more
Monounsaturated Fat
+148.1%
Saturated Fat:
1.2 g
Monounsaturated Fat:
1.337 g
Polyunsaturated fat:
0.873 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
less
Saturated Fat
-64.7%
Contains
more
Polyunsaturated fat
+171.1%
Contains
more
Monounsaturated Fat
+148.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 3.1g | 0g |
|
| Protein | 16.3g | 27.66g |
|
| Fats | 4g | 8.23g |
|
| Carbs | 3.1g | 0g |
|
| Calories | 118kcal | 192kcal |
|
| Sugar | 1.2g | 0g |
|
| Calcium | 7mg | 20mg |
|
| Iron | 1mg | 1.74mg |
|
| Magnesium | 16mg | 23mg |
|
| Phosphorus | 289mg | 210mg |
|
| Potassium | 253mg | 339mg |
|
| Sodium | 909mg | 56mg |
|
| Zinc | 2.1mg | 4.9mg |
|
| Copper | 0.082mg |
|
|
| Manganese | 0.009mg |
|
|
| Selenium | 38.2µg | 29.4µg |
|
| Vitamin A | 53IU | 0IU |
|
| Vitamin A RAE | 16µg | 0µg |
|
| Vitamin E | 0.38mg |
|
|
| Vitamin B1 | 0.23mg | 0.075mg |
|
| Vitamin B2 | 0.27mg | 0.133mg |
|
| Vitamin B3 | 4.12mg | 7.363mg |
|
| Vitamin B5 | 0.545mg |
|
|
| Vitamin B6 | 0.06mg | 0.579mg |
|
| Folate | 9µg |
|
|
| Vitamin B12 | 0.8µg | 1.63µg |
|
| Vitamin K | 1.4µg |
|
|
| Tryptophan | 0.182mg |
|
|
| Threonine | 1.105mg |
|
|
| Isoleucine | 1.259mg |
|
|
| Leucine | 2.201mg |
|
|
| Lysine | 2.338mg |
|
|
| Methionine | 0.72mg |
|
|
| Phenylalanine | 1.093mg |
|
|
| Valine | 1.372mg |
|
|
| Histidine | 0.883mg |
|
|
| Cholesterol | 64mg | 79mg |
|
| Saturated Fat | 1.2g | 3.395g |
|
| Monounsaturated Fat | 1.337g | 3.317g |
|
| Polyunsaturated fat | 0.873g | 0.322g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
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
26%
48%
Minerals Daily Need Coverage Score
58%
54%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 2.195g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Flank steak is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 853mg)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)