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Chuck steak vs Ham - In-Depth Nutrition Comparison

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The main differences between Chuck steak and Ham

  • Chuck steak has more Vitamin B12, Zinc, Selenium, Iron and Vitamin B5, however Ham has more Vitamin B1.
  • Daily need coverage for Vitamin B12 from Chuck steak is 99% higher.
  • Ham has 5 times less Saturated Fat than Chuck steak. Chuck steak has 8.66g of Saturated Fat, while Ham has 1.81g.

Food types used in this article are Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

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Chuck steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Ham
Contains more Iron +65.5%
Contains more Calcium +100%
Contains more Potassium +13.2%
Contains more Magnesium +57.1%
Contains more Zinc +201.4%
Contains less Sodium -94.1%
Equal in Copper - 0.079
Equal in Phosphorus - 196
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 29% 16% 26% 237% 83% 10%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Iron +65.5%
Contains more Calcium +100%
Contains more Potassium +13.2%
Contains more Magnesium +57.1%
Contains more Zinc +201.4%
Contains less Sodium -94.1%
Equal in Copper - 0.079
Equal in Phosphorus - 196

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 +15.9%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B12 +366.2%
Contains more Vitamin K +∞%
Contains more Folate +100%
Contains more Vitamin E +150%
Contains more Vitamin D +700%
Contains more Vitamin B1 +1042.4%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 2% 3% 17% 45% 88% 46% 87% 379% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B12 +366.2%
Contains more Vitamin K +∞%
Contains more Folate +100%
Contains more Vitamin E +150%
Contains more Vitamin D +700%
Contains more Vitamin B1 +1042.4%
Equal in Vitamin B2 - 0.202
Equal in Vitamin B6 - 0.4

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
56
Chuck steak
45
Ham
Mineral Summary Score
62
Chuck steak
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
150%
Chuck steak
126%
Ham
Carbohydrates
0%
Chuck steak
2%
Ham
Fats
91%
Chuck steak
26%
Ham

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chuck steak Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chuck steak Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 6.85g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Chuck steak
Chuck steak contains less Sodium (difference - 1132mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chuck steak Ham Opinion
Calories 277 145 Chuck steak
Protein 24.98 20.93 Chuck steak
Fats 19.64 5.53 Chuck steak
Vitamin C 0 0
Carbs 0 1.5 Ham
Cholesterol 87 53 Ham
Vitamin D 5 32 Ham
Iron 2.45 1.48 Chuck steak
Calcium 16 8 Chuck steak
Potassium 325 287 Chuck steak
Magnesium 22 14 Chuck steak
Sugars 0 0
Fiber 0 0
Copper 0.077 0.079 Ham
Zinc 8.68 2.88 Chuck steak
Starch
Phosphorus 193 196 Ham
Sodium 71 1203 Chuck steak
Vitamin A 25 0 Chuck steak
Vitamin E 0.1 0.25 Ham
Vitamin D 0.1 0.8 Ham
Vitamin B1 0.066 0.754 Ham
Vitamin B2 0.191 0.202 Ham
Vitamin B3 4.663 4.023 Chuck steak
Vitamin B5 0.752 0.403 Chuck steak
Vitamin B6 0.373 0.4 Ham
Vitamin B12 3.03 0.65 Chuck steak
Vitamin K 1.6 0 Chuck steak
Folate 6 3 Chuck steak
Trans Fat 1.287 Ham
Saturated Fat 8.66 1.81 Ham
Monounsaturated Fat 9.457 2.62 Chuck steak
Polyunsaturated fat 0.81 0.54 Chuck steak
Tryptophan 0.281 0.251 Chuck steak
Threonine 1.099 0.931 Chuck steak
Isoleucine 1.062 0.918 Chuck steak
Leucine 2.009 1.661 Chuck steak
Lysine 2.184 1.775 Chuck steak
Methionine 0.709 0.553 Chuck steak
Phenylalanine 0.951 0.904 Chuck steak
Valine 1.129 0.908 Chuck steak
Histidine 0.809 0.75 Chuck steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.