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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.

Infographic

Flank 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
Contains more Calcium +150%
Contains more Iron +17.6%
Contains more Magnesium +64.3%
Contains more Potassium +18.1%
Contains less Sodium -95.3%
Contains more Zinc +70.1%
Equal in Phosphorus - 196
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +150%
Contains more Iron +17.6%
Contains more Magnesium +64.3%
Contains more Potassium +18.1%
Contains less Sodium -95.3%
Contains more Zinc +70.1%
Equal in Phosphorus - 196
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Ham
Contains more Vitamin E +52%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +35.2%
Contains more Vitamin B6 +44.8%
Contains more Folate +200%
Contains more Vitamin B12 +150.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +905.3%
Contains more Vitamin B2 +51.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 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 E +52%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +35.2%
Contains more Vitamin B6 +44.8%
Contains more Folate +200%
Contains more Vitamin B12 +150.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +905.3%
Contains more Vitamin B2 +51.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flank steak Ham Opinion
Net carbs 0g 1.5g Ham
Protein 27.66g 20.93g Flank steak
Fats 8.23g 5.53g Flank steak
Carbs 0g 1.5g Ham
Calories 192kcal 145kcal Flank steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 20mg 8mg Flank steak
Iron 1.74mg 1.48mg Flank steak
Magnesium 23mg 14mg Flank steak
Phosphorus 210mg 196mg Flank steak
Potassium 339mg 287mg Flank steak
Sodium 56mg 1203mg Flank steak
Zinc 4.9mg 2.88mg Flank steak
Copper 0.082mg 0.079mg Flank steak
Vitamin A 0IU 0IU
Vitamin E 0.38mg 0.25mg Flank steak
Vitamin D IU 32IU Ham
Vitamin D µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.075mg 0.754mg Ham
Vitamin B2 0.133mg 0.202mg Ham
Vitamin B3 7.363mg 4.023mg Flank steak
Vitamin B5 0.545mg 0.403mg Flank steak
Vitamin B6 0.579mg 0.4mg Flank steak
Folate 9µg 3µg Flank steak
Vitamin B12 1.63µg 0.65µg Flank steak
Vitamin K 1.4µg 0µg Flank steak
Tryptophan 0.182mg 0.251mg Ham
Threonine 1.105mg 0.931mg Flank steak
Isoleucine 1.259mg 0.918mg Flank steak
Leucine 2.201mg 1.661mg Flank steak
Lysine 2.338mg 1.775mg Flank steak
Methionine 0.72mg 0.553mg Flank steak
Phenylalanine 1.093mg 0.904mg Flank steak
Valine 1.372mg 0.908mg Flank steak
Histidine 0.883mg 0.75mg Flank steak
Cholesterol 79mg 53mg Ham
Trans Fat g g
Saturated Fat 3.395g 1.81g Ham
Monounsaturated Fat 3.317g 2.62g Flank steak
Polyunsaturated fat 0.322g 0.54g Ham

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
45
Ham
Mineral Summary Score
47
Flank 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 food.
Protein
166%
Flank steak
126%
Ham
Carbohydrates
0%
Flank steak
2%
Ham
Fats
38%
Flank steak
26%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 1.585g)
Which food contains less Sodium?
Flank steak
Flank steak contains less Sodium (difference - 1147mg)
Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $0.5)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak
Flank steak is relatively richer in vitamins
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)

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 to the foods presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.