Flank steak vs. Ham — In-Depth Nutrition Comparison
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Important differences between flank steak and ham
- Flank steak has more vitamin B12, vitamin B3, zinc, selenium, and vitamin B6; however, ham has more vitamin B1 and vitamin B2.
- Ham's daily need coverage for vitamin B1 is 57% more.
- Flank steak has 3 times more vitamin B12 than ham. Flank steak has 1.63µg of vitamin B12, while ham has 0.65µg.
- Ham is lower in saturated fat.
The food varieties used in the comparison are Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 more MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more IronIron | +17.6% |
| Contains more ZincZinc | +70.1% |
| Contains less SodiumSodium | -95.3% |
| Contains more SeleniumSelenium | +50.8% |
| Contains more ManganeseManganese | +500% |
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.
| Contains more Vitamin EVitamin E | +52% |
| Contains more Vitamin B3Vitamin B3 | +83% |
| Contains more Vitamin B5Vitamin B5 | +35.2% |
| Contains more Vitamin B6Vitamin B6 | +44.8% |
| Contains more Vitamin B12Vitamin B12 | +150.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +23.9% |
| Contains more Vitamin B1Vitamin B1 | +905.3% |
| Contains more Vitamin B2Vitamin B2 | +51.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.075mg | 0.754mg | 57% |
| Sodium | 56mg | 1203mg | 50% |
| Vitamin B12 | 1.63µg | 0.65µg | 41% |
| Vitamin B3 | 7.363mg | 4.023mg | 21% |
| Zinc | 4.9mg | 2.88mg | 18% |
| Selenium | 29.4µg | 19.5µg | 18% |
| Vitamin B6 | 0.579mg | 0.4mg | 14% |
| Protein | 27.66g | 20.93g | 13% |
| Cholesterol | 79mg | 53mg | 9% |
| Saturated fat | 3.395g | 1.81g | 7% |
| Vitamin B2 | 0.133mg | 0.202mg | 5% |
| Vitamin D | 32IU | 4% | |
| Choline | 105.4mg | 85.1mg | 4% |
| Fats | 8.23g | 5.53g | 4% |
| Vitamin D | 0.8µg | 4% | |
| Iron | 1.74mg | 1.48mg | 3% |
| Vitamin B5 | 0.545mg | 0.403mg | 3% |
| Folate | 9µg | 3µg | 2% |
| Monounsaturated fat | 3.317g | 2.62g | 2% |
| Calories | 192kcal | 145kcal | 2% |
| Manganese | 0.009mg | 0.054mg | 2% |
| Magnesium | 23mg | 14mg | 2% |
| Phosphorus | 210mg | 196mg | 2% |
| Potassium | 339mg | 287mg | 2% |
| Vitamin E | 0.38mg | 0.25mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Polyunsaturated fat | 0.322g | 0.54g | 1% |
| Calcium | 20mg | 8mg | 1% |
| Vitamin K | 1.4µg | 0µg | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Copper | 0.082mg | 0.079mg | 0% |
| Tryptophan | 0.182mg | 0.251mg | 0% |
| Threonine | 1.105mg | 0.931mg | 0% |
| Isoleucine | 1.259mg | 0.918mg | 0% |
| Leucine | 2.201mg | 1.661mg | 0% |
| Lysine | 2.338mg | 1.775mg | 0% |
| Methionine | 0.72mg | 0.553mg | 0% |
| Phenylalanine | 1.093mg | 0.904mg | 0% |
| Valine | 1.372mg | 0.908mg | 0% |
| Histidine | 0.883mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more ProteinProtein | +32.2% |
| Contains more FatsFats | +48.8% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~67.67g
~equal in
Other
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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 | +26.6% |
| Contains less Sat. FatSaturated fat | -46.7% |
| Contains more Poly. FatPolyunsaturated fat | +67.7% |
