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Beef sirloin vs. Ham — In-Depth Nutrition Comparison

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Significant differences between beef sirloin and ham

  • Beef sirloin has more selenium, vitamin B12, vitamin B3, zinc, vitamin B6, phosphorus, and choline; however, ham is richer in vitamin B1.
  • Ham covers your daily vitamin B1 needs 55% more than beef sirloin.
  • Ham has 2 times less vitamin B12 than beef sirloin. Beef sirloin has 1.47µg of vitamin B12, while ham has 0.65µg.
  • Ham contains less cholesterol.

Specific food types used in this comparison are Beef, top sirloin, steak, separable lean only, trimmed to 0" fat, select, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

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Beef sirloin vs Ham 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 36% 72% 28% 155% 108% 8.6% 1.4% 212%
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +92.9%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +29.7%
Contains more ZincZinc +97.9%
Contains more PhosphorusPhosphorus +29.1%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +99.5%
Contains more ManganeseManganese +390.9%
~equal in Copper ~0.079mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 7.8% 0% 22% 38% 169% 36% 157% 184% 3.5% 7.5% 64%
Ham
Ham
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin EVitamin E +56%
Contains more Vitamin B3Vitamin B3 +123.7%
Contains more Vitamin B5Vitamin B5 +50.6%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more Vitamin B12Vitamin B12 +126.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +37.8%
Contains more Vitamin B1Vitamin B1 +756.8%
Contains more Vitamin B2Vitamin B2 +23.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Beef sirloin Ham DV% diff.
Vitamin B1 0.088mg 0.754mg 56%
Sodium 66mg 1203mg 49%
Selenium 38.9µg 19.5µg 35%
Vitamin B12 1.47µg 0.65µg 34%
Vitamin B3 9.001mg 4.023mg 31%
Zinc 5.7mg 2.88mg 26%
Vitamin B6 0.681mg 0.4mg 22%
Protein 30.8g 20.93g 20%
Cholesterol 81mg 53mg 9%
Phosphorus 253mg 196mg 8%
Iron 1.92mg 1.48mg 6%
Choline 117.3mg 85.1mg 6%
Potassium 410mg 287mg 4%
Vitamin D 32IU 4%
Vitamin D 0.8µg 4%
Vitamin B5 0.607mg 0.403mg 4%
Magnesium 27mg 14mg 3%
Vitamin B2 0.163mg 0.202mg 3%
Folate 10µg 3µg 2%
Monounsaturated fat 2.006g 2.62g 2%
Polyunsaturated fat 0.185g 0.54g 2%
Calories 177kcal 145kcal 2%
Manganese 0.011mg 0.054mg 2%
Vitamin E 0.39mg 0.25mg 1%
Copper 0.085mg 0.079mg 1%
Vitamin K 1.4µg 0µg 1%
Calcium 22mg 8mg 1%
Carbs 0g 1.5g 1%
Fats 5.03g 5.53g 1%
Net carbs 0g 1.5g N/A
Saturated fat 1.915g 1.81g 0%
Tryptophan 0.202mg 0.251mg 0%
Threonine 1.23mg 0.931mg 0%
Isoleucine 1.401mg 0.918mg 0%
Leucine 2.45mg 1.661mg 0%
Lysine 2.603mg 1.775mg 0%
Methionine 0.802mg 0.553mg 0%
Phenylalanine 1.217mg 0.904mg 0%
Valine 1.528mg 0.908mg 0%
Histidine 0.983mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 5% 64%
Protein: 30.8 g
Fats: 5.03 g
Carbs: 0 g
Water: 63.58 g
Other: 0.59 g
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more ProteinProtein +47.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +640.7%
~equal in Fats ~5.53g
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 49% 5%
Saturated fat: Sat. Fat 1.915 g
Monounsaturated fat: Mono. Fat 2.006 g
Polyunsaturated fat: Poly. Fat 0.185 g
Ham
Ham
3
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +30.6%
Contains more Poly. FatPolyunsaturated fat +191.9%
~equal in Saturated fat ~1.81g

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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. Beef sirloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168636/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.