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  6. Ham vs. Beefsteak raw

Ham vs. Beefsteak raw — In-Depth Nutrition Comparison

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How are Ham and Beefsteak raw different?

  • Ham is richer in Vitamin B1, while Beefsteak raw is higher in Vitamin B12, Zinc, Selenium, Vitamin B6, Iron, and Vitamin B3.
  • Beefsteak raw covers your daily need of Vitamin B12 85% more than Ham.
  • Ham contains 22 times more Sodium than Beefsteak raw. Ham contains 1203mg of Sodium, while Beefsteak raw 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 raw 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.
Ham
Ham
2
:
7
Beefsteak raw
Beefsteak raw
Contains more Calcium +60%
Contains more Iron +35.1%
Contains more Magnesium +78.6%
Contains more Phosphorus +12.2%
Contains more Potassium +30.7%
Contains less Sodium -95.4%
Contains more Zinc +84%
Contains more Selenium +43.1%
Equal in Copper - 0.079
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Beefsteak raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 75% 18% 95% 34% 8% 145% 27% 0% 153%
Contains more Calcium +60%
Contains more Iron +35.1%
Contains more Magnesium +78.6%
Contains more Phosphorus +12.2%
Contains more Potassium +30.7%
Contains less Sodium -95.4%
Contains more Zinc +84%
Contains more Selenium +43.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Ham
Ham
5
:
5
Beefsteak raw
Beefsteak raw
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
Ham
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%
Beefsteak raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 3% 0% 19% 42% 95% 0% 126% 3% 337% 4%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Beefsteak raw
Beefsteak raw
Contains more Carbs +∞%
Contains more Other +1224.2%
Equal in Protein - 21.38
Equal in Fats - 5.36
Equal in Water - 72.93
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Beefsteak raw
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more Carbs +∞%
Contains more Other +1224.2%
Equal in Protein - 21.38
Equal in Fats - 5.36
Equal in Water - 72.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
3
:
0
Beefsteak raw
Beefsteak raw
Contains more Monounsaturated Fat +11.3%
Contains more Polyunsaturated fat +185.7%
Equal in Saturated Fat - 1.875
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Beefsteak raw
42% 53% 4%
Saturated Fat: 1.875 g
Monounsaturated Fat: 2.354 g
Polyunsaturated fat: 0.189 g
Contains more Monounsaturated Fat +11.3%
Contains more Polyunsaturated fat +185.7%
Equal in Saturated Fat - 1.875

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Beefsteak raw
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Beefsteak raw Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 21.38g Beefsteak raw
Fats 5.53g 5.36g Ham
Carbs 1.5g 0g Ham
Calories 145kcal 134kcal Ham
Calcium 8mg 5mg Ham
Iron 1.48mg 2mg Beefsteak raw
Magnesium 14mg 25mg Beefsteak raw
Phosphorus 196mg 220mg Beefsteak raw
Potassium 287mg 375mg Beefsteak raw
Sodium 1203mg 55mg Beefsteak raw
Zinc 2.88mg 5.3mg Beefsteak raw
Copper 0.079mg 0.079mg
Manganese 0.054mg Ham
Selenium 19.5µg 27.9µg Beefsteak raw
Vitamin A 0IU 6IU Beefsteak raw
Vitamin A RAE 0µg 2µg Beefsteak raw
Vitamin E 0.25mg Ham
Vitamin D 32IU 3IU Ham
Vitamin D 0.8µg 0.1µg Ham
Vitamin B1 0.754mg 0.075mg Ham
Vitamin B2 0.202mg 0.182mg Ham
Vitamin B3 4.023mg 5.048mg Beefsteak raw
Vitamin B5 0.403mg Ham
Vitamin B6 0.4mg 0.543mg Beefsteak raw
Folate 3µg 3µg
Vitamin B12 0.65µg 2.69µg Beefsteak raw
Vitamin K 0µg 1.5µg Beefsteak raw
Tryptophan 0.251mg 0.262mg Beefsteak raw
Threonine 0.931mg 1.099mg Beefsteak raw
Isoleucine 0.918mg 1.09mg Beefsteak raw
Leucine 1.661mg 2.011mg Beefsteak raw
Lysine 1.775mg 2.247mg Beefsteak raw
Methionine 0.553mg 0.621mg Beefsteak raw
Phenylalanine 0.904mg 0.931mg Beefsteak raw
Valine 0.908mg 1.152mg Beefsteak raw
Histidine 0.75mg 0.868mg Beefsteak raw
Cholesterol 53mg 67mg Ham
Trans Fat 0.253g Ham
Saturated Fat 1.81g 1.875g Ham
Omega-3 - DPA 0g 0.008g Beefsteak raw
Monounsaturated Fat 2.62g 2.354g Ham
Polyunsaturated fat 0.54g 0.189g Ham
Omega-6 - Linoleic acid 0.142g Beefsteak raw
Omega-6 - Gamma-linoleic acid 0.007g Beefsteak raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Beefsteak raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Ham
52%
Beefsteak raw
Minerals Daily Need Coverage Score
55%
Ham
55%
Beefsteak raw

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 raw
Beefsteak raw contains less Sodium (difference - 1148mg)
Which food is richer in minerals?
Beefsteak raw
Beefsteak raw is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Beefsteak raw - 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.