Beefsteak vs. Ham — In-Depth Nutrition Comparison
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How are Beefsteak and Ham different?
- Beefsteak is richer in Vitamin B12, Zinc, Selenium, Vitamin B6, Iron, and Vitamin B3, while Ham is higher in Vitamin B1.
- Beefsteak covers your daily need of Vitamin B12 85% more than Ham.
- Beefsteak contains 2 times more Zinc than Ham. Beefsteak contains 5.3mg of Zinc, while Ham contains 2.88mg.
- Beefsteak 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.
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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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Iron
+35.1%
Contains
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Magnesium
+78.6%
Contains
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Phosphorus
+12.2%
Contains
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Potassium
+30.7%
Contains
less
Sodium
-95.4%
Contains
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Zinc
+84%
Contains
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Selenium
+43.1%
Contains
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Calcium
+60%
Equal in Copper - 0.079
Contains
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Iron
+35.1%
Contains
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Magnesium
+78.6%
Contains
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Phosphorus
+12.2%
Contains
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Potassium
+30.7%
Contains
less
Sodium
-95.4%
Contains
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Zinc
+84%
Contains
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Selenium
+43.1%
Contains
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Calcium
+60%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+25.5%
Contains
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Vitamin B6
+35.8%
Contains
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Vitamin B12
+313.8%
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Vitamin K
+∞%
Contains
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Vitamin D
+700%
Contains
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Vitamin B1
+905.3%
Contains
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Vitamin B2
+11%
Equal in Folate - 3
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+25.5%
Contains
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Vitamin B6
+35.8%
Contains
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Vitamin B12
+313.8%
Contains
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Vitamin K
+∞%
Contains
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Vitamin D
+700%
Contains
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Vitamin B1
+905.3%
Contains
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Vitamin B2
+11%
Equal in Folate - 3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+∞%
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Other
+1224.2%
Equal in Protein - 20.93
Equal in Fats - 5.53
Equal in Water - 67.67
Contains
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Carbs
+∞%
Contains
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Other
+1224.2%
Equal in Protein - 20.93
Equal in Fats - 5.53
Equal in Water - 67.67
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+11.3%
Contains
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Polyunsaturated fat
+185.7%
Equal in Saturated Fat - 1.81
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Monounsaturated Fat
+11.3%
Contains
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Polyunsaturated fat
+185.7%
Equal in Saturated Fat - 1.81
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 price |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 1.5g |
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| Protein | 21.38g | 20.93g |
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| Fats | 5.36g | 5.53g |
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| Carbs | 0g | 1.5g |
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| Calories | 134kcal | 145kcal |
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| Calcium | 5mg | 8mg |
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| Iron | 2mg | 1.48mg |
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| Magnesium | 25mg | 14mg |
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| Phosphorus | 220mg | 196mg |
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| Potassium | 375mg | 287mg |
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| Sodium | 55mg | 1203mg |
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| Zinc | 5.3mg | 2.88mg |
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| Copper | 0.079mg | 0.079mg | |
| Manganese | 0.054mg |
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| Selenium | 27.9µg | 19.5µg |
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| Vitamin A | 6IU | 0IU |
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| Vitamin A RAE | 2µg | 0µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 3IU | 32IU |
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| Vitamin D | 0.1µg | 0.8µg |
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| Vitamin B1 | 0.075mg | 0.754mg |
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| Vitamin B2 | 0.182mg | 0.202mg |
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| Vitamin B3 | 5.048mg | 4.023mg |
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| Vitamin B5 | 0.403mg |
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| Vitamin B6 | 0.543mg | 0.4mg |
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| Folate | 3µg | 3µg | |
| Vitamin B12 | 2.69µg | 0.65µg |
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| Vitamin K | 1.5µg | 0µg |
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| Tryptophan | 0.262mg | 0.251mg |
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| Threonine | 1.099mg | 0.931mg |
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| Isoleucine | 1.09mg | 0.918mg |
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| Leucine | 2.011mg | 1.661mg |
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| Lysine | 2.247mg | 1.775mg |
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| Methionine | 0.621mg | 0.553mg |
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| Phenylalanine | 0.931mg | 0.904mg |
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| Valine | 1.152mg | 0.908mg |
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| Histidine | 0.868mg | 0.75mg |
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| Cholesterol | 67mg | 53mg |
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| Trans Fat | 0.253g |
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| Saturated Fat | 1.875g | 1.81g |
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| Omega-3 - DPA | 0.008g | 0g |
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| Monounsaturated Fat | 2.354g | 2.62g |
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| Polyunsaturated fat | 0.189g | 0.54g |
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| Omega-6 - Linoleic acid | 0.142g |
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| Omega-6 - Gamma-linoleic acid | 0.007g |
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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 | Equal | |
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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
52%
45%
Minerals Daily Need Coverage Score
55%
55%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Ham is cheaper (difference - $1.9)
Which food contains less Sodium?
Beefsteak contains less Sodium (difference - 1148mg)
Which food is richer in minerals?
Beefsteak is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.