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Beefsteak vs. Turkey ham — In-Depth Nutrition Comparison

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The main differences between Beefsteak and Turkey ham

  • Beefsteak has more Vitamin B6, Zinc, Vitamin B12, and Vitamin B3, however, Turkey ham has more Selenium, Vitamin B1, Phosphorus, and Vitamin B2.
  • Daily need coverage for Vitamin B6 from Beefsteak is 40% higher.
  • Turkey ham has 5 times less Saturated Fat than Beefsteak. Beefsteak has 5.951g of Saturated Fat, while Turkey ham has 1.2g.

Food types used in this article are Beef, loin, top loin, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled and USDA Commodity, turkey ham, dark meat, smoked, frozen.

Infographic

Beefsteak vs Turkey ham infographic
Infographic link

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 16% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Contains more MagnesiumMagnesium +43.8%
Contains more CalciumCalcium +214.3%
Contains more PotassiumPotassium +34.4%
Contains more IronIron +63%
Contains more CopperCopper +∞%
Contains more ZincZinc +131%
Contains less SodiumSodium -93.7%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +35.7%
Contains more SeleniumSelenium +32.6%

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% 9% 0% 20% 32% 131% 32% 135% 173% 4% 6% 56%
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% 3.2% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +69.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +875%
Contains more Vitamin B12Vitamin B12 +72.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +194.9%
Contains more Vitamin B2Vitamin B2 +92.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 g
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more ProteinProtein +63.9%
Contains more FatsFats +277.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.8%
Contains more OtherOther +1376.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 4%
Saturated Fat: Sat. Fat 5.951 g
Monounsaturated Fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 g
35% 39% 26%
Saturated Fat: Sat. Fat 1.2 g
Monounsaturated Fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Contains more Mono. FatMonounsaturated Fat +371.1%
Contains less Sat. FatSaturated Fat -79.8%
Contains more Poly. FatPolyunsaturated fat +55.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beefsteak Turkey ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beefsteak Turkey ham Opinion
Calories 250kcal 118kcal Beefsteak
Protein 26.72g 16.3g Beefsteak
Fats 15.11g 4g Beefsteak
Net carbs 0g 3.1g Turkey ham
Carbs 0g 3.1g Turkey ham
Cholesterol 79mg 64mg Turkey ham
Magnesium 23mg 16mg Beefsteak
Calcium 22mg 7mg Beefsteak
Potassium 340mg 253mg Beefsteak
Iron 1.63mg 1mg Beefsteak
Sugar 0g 1.2g Beefsteak
Copper 0.073mg Beefsteak
Zinc 4.85mg 2.1mg Beefsteak
Phosphorus 213mg 289mg Turkey ham
Sodium 57mg 909mg Beefsteak
Vitamin A 0IU 53IU Turkey ham
Vitamin A 0µg 16µg Turkey ham
Vitamin E 0.45mg Beefsteak
Manganese 0.009mg Beefsteak
Selenium 28.8µg 38.2µg Turkey ham
Vitamin B1 0.078mg 0.23mg Turkey ham
Vitamin B2 0.14mg 0.27mg Turkey ham
Vitamin B3 6.978mg 4.12mg Beefsteak
Vitamin B5 0.527mg Beefsteak
Vitamin B6 0.585mg 0.06mg Beefsteak
Vitamin B12 1.38µg 0.8µg Beefsteak
Vitamin K 1.6µg Beefsteak
Folate 8µg Beefsteak
Choline 101.8mg Beefsteak
Saturated Fat 5.951g 1.2g Turkey ham
Monounsaturated Fat 6.298g 1.337g Beefsteak
Polyunsaturated fat 0.56g 0.873g Turkey ham
Tryptophan 0.173mg Beefsteak
Threonine 1.054mg Beefsteak
Isoleucine 1.201mg Beefsteak
Leucine 2.099mg Beefsteak
Lysine 2.23mg Beefsteak
Methionine 0.687mg Beefsteak
Phenylalanine 1.042mg Beefsteak
Valine 1.309mg Beefsteak
Histidine 0.842mg Beefsteak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beefsteak Turkey ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
46%
Beefsteak
24%
Turkey ham
Minerals Daily Need Coverage Score
53%
Beefsteak
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated Fat?
Turkey ham
Turkey ham is lower in Saturated Fat (difference - 4.751g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Beefsteak
Beefsteak is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Beefsteak
Beefsteak contains less Sodium (difference - 852mg)
Which food is richer in minerals?
Beefsteak
Beefsteak is relatively richer in minerals
Which food is richer in vitamins?
Beefsteak
Beefsteak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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/168720/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.