Turkey ham vs. Steak — In-Depth Nutrition Comparison
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What are the differences between Turkey ham and Steak?
- Turkey ham is higher in Phosphorus, Vitamin B1, and Selenium, yet Steak is higher in Vitamin B12, Zinc, Vitamin B6, Iron, and Vitamin B3.
- Steak's daily need coverage for Vitamin B12 is 58% more.
- Turkey ham has 16 times more Sodium than Steak. While Turkey ham has 909mg of Sodium, Steak has only 58mg.
We used USDA Commodity, turkey ham, dark meat, smoked, frozen and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.
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
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Phosphorus
+77.3%
Contains
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Selenium
+20.1%
Contains
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Calcium
+71.4%
Contains
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Iron
+140%
Contains
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Magnesium
+43.8%
Contains
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Potassium
+10.3%
Contains
less
Sodium
-93.6%
Contains
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Zinc
+201.9%
Contains
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Phosphorus
+77.3%
Contains
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Selenium
+20.1%
Contains
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Calcium
+71.4%
Contains
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Iron
+140%
Contains
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Magnesium
+43.8%
Contains
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Potassium
+10.3%
Contains
less
Sodium
-93.6%
Contains
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Zinc
+201.9%
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
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Vitamin A
+112%
Contains
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Vitamin B1
+210.8%
Contains
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Vitamin B2
+11.5%
Contains
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Vitamin B3
+25%
Contains
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Vitamin B6
+733.3%
Contains
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Vitamin B12
+175%
Contains
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Vitamin A
+112%
Contains
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Vitamin B1
+210.8%
Contains
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Vitamin B2
+11.5%
Contains
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Vitamin B3
+25%
Contains
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Vitamin B6
+733.3%
Contains
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Vitamin B12
+175%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+∞%
Contains
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Water
+32.2%
Contains
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Other
+474.1%
Contains
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Protein
+52.5%
Contains
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Fats
+375.5%
Protein:
16.3 g
Fats:
4 g
Carbs:
3.1 g
Water:
73.5 g
Other:
3.1 g
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
Contains
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Carbs
+∞%
Contains
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Water
+32.2%
Contains
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Other
+474.1%
Contains
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Protein
+52.5%
Contains
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Fats
+375.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-85.8%
Contains
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Monounsaturated Fat
+585.9%
Equal in Polyunsaturated fat - 0.896
Saturated Fat:
1.2 g
Monounsaturated Fat:
1.337 g
Polyunsaturated fat:
0.873 g
Saturated Fat:
8.443 g
Monounsaturated Fat:
9.171 g
Polyunsaturated fat:
0.896 g
Contains
less
Saturated Fat
-85.8%
Contains
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Monounsaturated Fat
+585.9%
Equal in Polyunsaturated fat - 0.896
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.1g | 0g |
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| Protein | 16.3g | 24.85g |
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| Fats | 4g | 19.02g |
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| Carbs | 3.1g | 0g |
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| Calories | 118kcal | 271kcal |
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| Sugar | 1.2g | 0g |
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| Calcium | 7mg | 12mg |
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| Iron | 1mg | 2.4mg |
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| Magnesium | 16mg | 23mg |
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| Phosphorus | 289mg | 163mg |
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| Potassium | 253mg | 279mg |
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| Sodium | 909mg | 58mg |
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| Zinc | 2.1mg | 6.34mg |
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| Copper | 0.085mg |
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| Selenium | 38.2µg | 31.8µg |
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| Vitamin A | 53IU | 25IU |
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| Vitamin A RAE | 16µg | 7µg |
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| Vitamin D | 6IU |
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| Vitamin D | 0.1µg |
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| Vitamin B1 | 0.23mg | 0.074mg |
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| Vitamin B2 | 0.27mg | 0.301mg |
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| Vitamin B3 | 4.12mg | 5.149mg |
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| Vitamin B6 | 0.06mg | 0.5mg |
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| Folate | 6µg |
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| Vitamin B12 | 0.8µg | 2.2µg |
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| Vitamin K | 1.6µg |
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| Tryptophan | 0.278mg |
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| Threonine | 1.171mg |
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| Isoleucine | 1.157mg |
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| Leucine | 2.142mg |
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| Lysine | 2.38mg |
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| Methionine | 0.672mg |
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| Phenylalanine | 0.997mg |
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| Valine | 1.242mg |
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| Histidine | 0.931mg |
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| Cholesterol | 64mg | 78mg |
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| Saturated Fat | 1.2g | 8.443g |
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| Omega-3 - DHA | 0.001g |
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| Omega-3 - EPA | 0.001g |
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| Omega-3 - DPA | 0.013g |
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| Monounsaturated Fat | 1.337g | 9.171g |
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| Polyunsaturated fat | 0.873g | 0.896g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
58%
59%
Comparison summary
Which food is lower in Cholesterol?
Turkey ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Turkey ham is lower in Saturated Fat (difference - 7.243g)
Which food is lower in glycemic index?
Turkey ham is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey ham is cheaper (difference - $2.4)
Which food is lower in Sugar?
Steak is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Steak contains less Sodium (difference - 851mg)
Which food is richer in minerals?
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak is relatively richer in vitamins