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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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Beefsteak 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.
:
2
Ham
Contains more Iron +35.1%
Contains more Magnesium +78.6%
Contains more Phosphorus +12.2%
Contains more Potassium +30.7%
Contains less Sodium -95.4%
Contains more Zinc +84%
Contains more Selenium +43.1%
Contains more Calcium +60%
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Iron +35.1%
Contains more Magnesium +78.6%
Contains more Phosphorus +12.2%
Contains more Potassium +30.7%
Contains less Sodium -95.4%
Contains more Zinc +84%
Contains more Selenium +43.1%
Contains more 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.
:
5
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B3 +25.5%
Contains more Vitamin B6 +35.8%
Contains more Vitamin B12 +313.8%
Contains more Vitamin K +∞%
Contains more Vitamin D +700%
Contains more Vitamin B1 +905.3%
Contains more Vitamin B2 +11%
Equal in Folate - 3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +25.5%
Contains more Vitamin B6 +35.8%
Contains more Vitamin B12 +313.8%
Contains more Vitamin K +∞%
Contains more Vitamin D +700%
Contains more Vitamin B1 +905.3%
Contains more Vitamin B2 +11%
Equal in Folate - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Ham
Contains more Carbs +∞%
Contains more Other +1224.2%
Equal in Protein - 20.93
Equal in Fats - 5.53
Equal in Water - 67.67
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
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 Carbs +∞%
Contains more 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
:
3
Ham
Contains more Monounsaturated Fat +11.3%
Contains more Polyunsaturated fat +185.7%
Equal in Saturated Fat - 1.81
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +11.3%
Contains more 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.
Beefsteak Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Beefsteak
45%
Ham
Minerals Daily Need Coverage Score
55%
Beefsteak
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
Which food contains less Sodium?
Beefsteak
Beefsteak contains less Sodium (difference - 1148mg)
Which food is richer in minerals?
Beefsteak
Beefsteak is relatively richer in minerals
Which food contains less Sugar?
?
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.

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 - 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.