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  6. Beefsteak raw vs. Ham

Beefsteak raw vs. Ham — In-Depth Nutrition Comparison

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How are beefsteak raw and ham different?

  • Beefsteak raw is richer in vitamin B12, zinc, selenium, vitamin B6, iron, and vitamin B3, while ham is higher in vitamin B1.
  • Beefsteak raw covers your daily need for vitamin B12, 85% more than ham.
  • Beefsteak raw contains 2 times more zinc than ham. Beefsteak raw contains 5.3mg of zinc, while ham contains 2.88mg.
  • Beefsteak raw is lower in sodium.

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Ham
Ham
2
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 +78.6%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +35.1%
Contains more ZincZinc +84%
Contains more PhosphorusPhosphorus +12.2%
Contains less SodiumSodium -95.4%
Contains more SeleniumSelenium +43.1%
Contains more CalciumCalcium +60%
~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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Ham
Ham
6
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 AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +313.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +905.3%
Contains more Vitamin B2Vitamin B2 +11%
~equal in Vitamin C ~0mg
~equal in Folate ~3µg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Ham DV% diff.
Vitamin B12 2.69µg 0.65µg 85%
Vitamin B1 0.075mg 0.754mg 57%
Sodium 55mg 1203mg 50%
Zinc 5.3mg 2.88mg 22%
Selenium 27.9µg 19.5µg 15%
Choline 85.1mg 15%
Vitamin B6 0.543mg 0.4mg 11%
Vitamin B5 0.403mg 8%
Iron 2mg 1.48mg 7%
Vitamin B3 5.048mg 4.023mg 6%
Cholesterol 67mg 53mg 5%
Vitamin D 3IU 32IU 4%
Vitamin D 0.1µg 0.8µg 4%
Potassium 375mg 287mg 3%
Magnesium 25mg 14mg 3%
Phosphorus 220mg 196mg 3%
Vitamin E 0.25mg 2%
Manganese 0.054mg 2%
Polyunsaturated fat 0.189g 0.54g 2%
Vitamin B2 0.182mg 0.202mg 2%
Vitamin K 1.5µg 0µg 1%
Monounsaturated fat 2.354g 2.62g 1%
Calories 134kcal 145kcal 1%
Carbs 0g 1.5g 1%
Protein 21.38g 20.93g 1%
Fats 5.36g 5.53g 0%
Net carbs 0g 1.5g N/A
Calcium 5mg 8mg 0%
Copper 0.079mg 0.079mg 0%
Vitamin A 2µg 0µg 0%
Folate 3µg 3µg 0%
Trans fat 0.253g N/A
Saturated fat 1.875g 1.81g 0%
Tryptophan 0.262mg 0.251mg 0%
Threonine 1.099mg 0.931mg 0%
Isoleucine 1.09mg 0.918mg 0%
Leucine 2.011mg 1.661mg 0%
Lysine 2.247mg 1.775mg 0%
Methionine 0.621mg 0.553mg 0%
Phenylalanine 0.931mg 0.904mg 0%
Valine 1.152mg 0.908mg 0%
Histidine 0.868mg 0.75mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Ham
Ham
3
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 CarbsCarbs +∞%
Contains more OtherOther +1224.2%
~equal in Protein ~20.93g
~equal in Fats ~5.53g
~equal in Water ~67.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +11.3%
Contains more Poly. FatPolyunsaturated fat +185.7%
~equal in Saturated fat ~1.81g

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.