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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 for 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +60%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +78.6%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +35.1%
Contains more ZincZinc +84%
Contains more PhosphorusPhosphorus +12.2%
Contains less SodiumSodium -95.4%
Contains more SeleniumSelenium +43.1%
~equal in Copper ~0.079mg

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
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%
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +905.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B6Vitamin B6 +35.8%
Contains more Vitamin B12Vitamin B12 +313.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.182mg
~equal in Folate ~3µg

All nutrients comparison - raw data values

Nutrient Ham Beefsteak raw DV% diff.
Vitamin B12 0.65µg 2.69µg 85%
Vitamin B1 0.754mg 0.075mg 57%
Sodium 1203mg 55mg 50%
Zinc 2.88mg 5.3mg 22%
Selenium 19.5µg 27.9µg 15%
Choline 85.1mg 15%
Vitamin B6 0.4mg 0.543mg 11%
Vitamin B5 0.403mg 8%
Iron 1.48mg 2mg 7%
Vitamin B3 4.023mg 5.048mg 6%
Cholesterol 53mg 67mg 5%
Vitamin D 32IU 3IU 4%
Vitamin D 0.8µg 0.1µg 4%
Potassium 287mg 375mg 3%
Magnesium 14mg 25mg 3%
Phosphorus 196mg 220mg 3%
Vitamin E 0.25mg 2%
Manganese 0.054mg 2%
Polyunsaturated fat 0.54g 0.189g 2%
Vitamin B2 0.202mg 0.182mg 2%
Vitamin K 0µg 1.5µg 1%
Monounsaturated fat 2.62g 2.354g 1%
Calories 145kcal 134kcal 1%
Carbs 1.5g 0g 1%
Protein 20.93g 21.38g 1%
Fats 5.53g 5.36g 0%
Net carbs 1.5g 0g N/A
Calcium 8mg 5mg 0%
Copper 0.079mg 0.079mg 0%
Vitamin A 0µg 2µg 0%
Folate 3µg 3µg 0%
Trans fat 0.253g N/A
Saturated fat 1.81g 1.875g 0%
Tryptophan 0.251mg 0.262mg 0%
Threonine 0.931mg 1.099mg 0%
Isoleucine 0.918mg 1.09mg 0%
Leucine 1.661mg 2.011mg 0%
Lysine 1.775mg 2.247mg 0%
Methionine 0.553mg 0.621mg 0%
Phenylalanine 0.904mg 0.931mg 0%
Valine 0.908mg 1.152mg 0%
Histidine 0.75mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1224.2%
~equal in Protein ~21.38g
~equal in Fats ~5.36g
~equal in Water ~72.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
3
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +11.3%
Contains more Poly. FatPolyunsaturated fat +185.7%
~equal in Saturated fat ~1.875g

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.