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Ham vs Chuck steak - In-Depth Nutrition Comparison

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The main differences between Ham and Chuck steak

  • Ham has more Vitamin B1, however Chuck steak has more Vitamin B12, Zinc, Selenium, Iron, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Chuck steak is 99% higher.
  • Chuck steak has 17 times less Sodium than Ham. Ham has 1203mg of Sodium, while Chuck steak has 71mg.

Food types used in this article are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Ham vs Chuck steak 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 Iron +65.5%
Contains more Calcium +100%
Contains more Potassium +13.2%
Contains more Magnesium +57.1%
Contains more Zinc +201.4%
Contains less Sodium -94.1%
Equal in Copper - 0.077
Equal in Phosphorus - 193
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 29% 16% 26% 237% 83% 10%
Contains more Iron +65.5%
Contains more Calcium +100%
Contains more Potassium +13.2%
Contains more Magnesium +57.1%
Contains more Zinc +201.4%
Contains less Sodium -94.1%
Equal in Copper - 0.077
Equal in Phosphorus - 193

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 E +150%
Contains more Vitamin D +700%
Contains more Vitamin B1 +1042.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B12 +366.2%
Contains more Vitamin K +∞%
Contains more Folate +100%
Equal in Vitamin B2 - 0.191
Equal in Vitamin B6 - 0.373
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% 2% 2% 3% 17% 45% 88% 46% 87% 379% 4% 5%
Contains more Vitamin E +150%
Contains more Vitamin D +700%
Contains more Vitamin B1 +1042.4%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +15.9%
Contains more Vitamin B5 +86.6%
Contains more Vitamin B12 +366.2%
Contains more Vitamin K +∞%
Contains more Folate +100%
Equal in Vitamin B2 - 0.191
Equal in Vitamin B6 - 0.373

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.
Ham Chuck steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ham Chuck steak Opinion
Calories 145kcal 277kcal Chuck steak
Protein 20.93g 24.98g Chuck steak
Fats 5.53g 19.64g Chuck steak
Vitamin C 0mg 0mg
Net carbs 1.5g 0g Ham
Carbs 1.5g 0g Ham
Cholesterol 53mg 87mg Ham
Vitamin D 32IU 5IU Ham
Iron 1.48mg 2.45mg Chuck steak
Calcium 8mg 16mg Chuck steak
Potassium 287mg 325mg Chuck steak
Magnesium 14mg 22mg Chuck steak
Sugar 0g 0g
Fiber 0g 0g
Copper 0.079mg 0.077mg Ham
Zinc 2.88mg 8.68mg Chuck steak
Starch g g
Phosphorus 196mg 193mg Ham
Sodium 1203mg 71mg Chuck steak
Vitamin A 0IU 25IU Chuck steak
Vitamin E 0.25mg 0.1mg Ham
Vitamin D 0.8µg 0.1µg Ham
Vitamin B1 0.754mg 0.066mg Ham
Vitamin B2 0.202mg 0.191mg Ham
Vitamin B3 4.023mg 4.663mg Chuck steak
Vitamin B5 0.403mg 0.752mg Chuck steak
Vitamin B6 0.4mg 0.373mg Ham
Vitamin B12 0.65µg 3.03µg Chuck steak
Vitamin K 0µg 1.6µg Chuck steak
Folate 3µg 6µg Chuck steak
Trans Fat g 1.287g Ham
Saturated Fat 1.81g 8.66g Ham
Monounsaturated Fat 2.62g 9.457g Chuck steak
Polyunsaturated fat 0.54g 0.81g Chuck steak
Tryptophan 0.251mg 0.281mg Chuck steak
Threonine 0.931mg 1.099mg Chuck steak
Isoleucine 0.918mg 1.062mg Chuck steak
Leucine 1.661mg 2.009mg Chuck steak
Lysine 1.775mg 2.184mg Chuck steak
Methionine 0.553mg 0.709mg Chuck steak
Phenylalanine 0.904mg 0.951mg Chuck steak
Valine 0.908mg 1.129mg Chuck steak
Histidine 0.75mg 0.809mg Chuck steak
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Chuck steak
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
45
Ham
56
Chuck steak
Mineral Summary Score
55
Ham
62
Chuck steak

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
126%
Ham
150%
Chuck steak
Carbohydrates
2%
Ham
0%
Chuck steak
Fats
26%
Ham
91%
Chuck steak

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 6.85g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
Which food contains less Sodium?
Chuck steak
Chuck steak contains less Sodium (difference - 1132mg)
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 minerals?
?
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.
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

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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients
  2. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.