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  6. Chuck steak vs. Ham

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 for 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.

Infographic

Chuck steak vs 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% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Ham
Ham
1
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 +57.1%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +65.5%
Contains more ZincZinc +201.4%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +41%
Contains more ManganeseManganese +350%
~equal in Copper ~0.079mg
~equal in Phosphorus ~196mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Ham
Ham
3
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 +15.9%
Contains more Vitamin B5Vitamin B5 +86.6%
Contains more Vitamin B12Vitamin B12 +366.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +1042.4%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.202mg
~equal in Vitamin B6 ~0.4mg
~equal in Choline ~85.1mg

All nutrients comparison - raw data values

Nutrient Chuck steak Ham DV% diff.
Vitamin B12 3.03µg 0.65µg 99%
Vitamin B1 0.066mg 0.754mg 57%
Zinc 8.68mg 2.88mg 53%
Sodium 71mg 1203mg 49%
Saturated fat 8.66g 1.81g 31%
Fats 19.64g 5.53g 22%
Monounsaturated fat 9.457g 2.62g 17%
Selenium 27.5µg 19.5µg 15%
Iron 2.45mg 1.48mg 12%
Cholesterol 87mg 53mg 11%
Protein 24.98g 20.93g 8%
Calories 277kcal 145kcal 7%
Vitamin B5 0.752mg 0.403mg 7%
Vitamin B3 4.663mg 4.023mg 4%
Vitamin D 0.1µg 0.8µg 4%
Vitamin D 5IU 32IU 3%
Magnesium 22mg 14mg 2%
Polyunsaturated fat 0.81g 0.54g 2%
Manganese 0.012mg 0.054mg 2%
Vitamin B6 0.373mg 0.4mg 2%
Choline 79mg 85.1mg 1%
Folate 6µg 3µg 1%
Vitamin K 1.6µg 0µg 1%
Carbs 0g 1.5g 1%
Vitamin B2 0.191mg 0.202mg 1%
Calcium 16mg 8mg 1%
Potassium 325mg 287mg 1%
Vitamin E 0.1mg 0.25mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 0g 1.5g N/A
Copper 0.077mg 0.079mg 0%
Phosphorus 193mg 196mg 0%
Trans fat 1.287g N/A
Tryptophan 0.281mg 0.251mg 0%
Threonine 1.099mg 0.931mg 0%
Isoleucine 1.062mg 0.918mg 0%
Leucine 2.009mg 1.661mg 0%
Lysine 2.184mg 1.775mg 0%
Methionine 0.709mg 0.553mg 0%
Phenylalanine 0.951mg 0.904mg 0%
Valine 1.129mg 0.908mg 0%
Histidine 0.809mg 0.75mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 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 ProteinProtein +19.4%
Contains more FatsFats +255.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.5%
Contains more OtherOther +2631.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Ham
Ham
1
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 +261%
Contains more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -79.1%

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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. 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.