Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Ham vs Beefsteak - In-Depth Nutrition Comparison

Compare

How are Ham and Beefsteak different?

  • Ham is richer in Vitamin B1, while Beefsteak is higher in Vitamin B12, Zinc, Selenium, Vitamin B6, Iron and Vitamin B3.
  • Beefsteak covers your daily need of Vitamin B12 85% more than Ham.
  • Ham contains 22 times more Sodium than Beefsteak. Ham contains 1203mg of Sodium, while Beefsteak contains 55mg.

Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types were used in this article.

Infographic

Ham vs Beefsteak infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
1
:
Contains more Calcium +60%
Contains more Iron +35.1%
Contains more Potassium +30.7%
Contains more Magnesium +78.6%
Contains more Zinc +84%
Contains more Phosphorus +12.2%
Contains less Sodium -95.4%
Equal in Copper - 0.079
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 2% 34% 18% 27% 145% 95% 8%
Contains more Calcium +60%
Contains more Iron +35.1%
Contains more Potassium +30.7%
Contains more Magnesium +78.6%
Contains more Zinc +84%
Contains more Phosphorus +12.2%
Contains less Sodium -95.4%
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
Ham
5
:
Contains more Vitamin D +700%
Contains more Vitamin B1 +905.3%
Contains more Vitamin B2 +11%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +25.5%
Contains more Vitamin B6 +35.8%
Contains more Vitamin B12 +313.8%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.182
Equal in Folate - 3
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 0% 3% 19% 42% 95% 0% 126% 337% 4% 3%
Contains more Vitamin D +700%
Contains more Vitamin B1 +905.3%
Contains more Vitamin B2 +11%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +25.5%
Contains more Vitamin B6 +35.8%
Contains more Vitamin B12 +313.8%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.182
Equal in Folate - 3

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
45
Ham
52
Beefsteak
Mineral Summary Score
55
Ham
50
Beefsteak

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
126%
Ham
128%
Beefsteak
Carbohydrates
2%
Ham
0%
Beefsteak
Fats
26%
Ham
25%
Beefsteak

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.
Ham Beefsteak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

People also compare

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 0.065g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
Which food contains less Sodium?
Beefsteak
Beefsteak contains less Sodium (difference - 1148mg)
Which food is richer in minerals?
Beefsteak
Beefsteak is relatively richer in minerals
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 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 Ham Beefsteak Opinion
Calories 145 134 Ham
Protein 20.93 21.38 Beefsteak
Fats 5.53 5.36 Ham
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 67 Ham
Vitamin D 32 3 Ham
Iron 1.48 2 Beefsteak
Calcium 8 5 Ham
Potassium 287 375 Beefsteak
Magnesium 14 25 Beefsteak
Sugars 0 0
Fiber 0 0
Copper 0.079 0.079
Zinc 2.88 5.3 Beefsteak
Starch
Phosphorus 196 220 Beefsteak
Sodium 1203 55 Beefsteak
Vitamin A 0 6 Beefsteak
Vitamin E 0.25 Ham
Vitamin D 0.8 0.1 Ham
Vitamin B1 0.754 0.075 Ham
Vitamin B2 0.202 0.182 Ham
Vitamin B3 4.023 5.048 Beefsteak
Vitamin B5 0.403 Ham
Vitamin B6 0.4 0.543 Beefsteak
Vitamin B12 0.65 2.69 Beefsteak
Vitamin K 0 1.5 Beefsteak
Folate 3 3
Trans Fat 0.253 Ham
Saturated Fat 1.81 1.875 Ham
Monounsaturated Fat 2.62 2.354 Ham
Polyunsaturated fat 0.54 0.189 Ham
Tryptophan 0.251 0.262 Beefsteak
Threonine 0.931 1.099 Beefsteak
Isoleucine 0.918 1.09 Beefsteak
Leucine 1.661 2.011 Beefsteak
Lysine 1.775 2.247 Beefsteak
Methionine 0.553 0.621 Beefsteak
Phenylalanine 0.904 0.931 Beefsteak
Valine 0.908 1.152 Beefsteak
Histidine 0.75 0.868 Beefsteak
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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.