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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
Ham
2
:
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

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

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

Which food is preferable in case of diets?

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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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 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 minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Chuck steak Opinion
Calories 145 277 Chuck steak
Protein 20.93 24.98 Chuck steak
Fats 5.53 19.64 Chuck steak
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 87 Ham
Vitamin D 32 5 Ham
Iron 1.48 2.45 Chuck steak
Calcium 8 16 Chuck steak
Potassium 287 325 Chuck steak
Magnesium 14 22 Chuck steak
Sugars 0 0
Fiber 0 0
Copper 0.079 0.077 Ham
Zinc 2.88 8.68 Chuck steak
Starch
Phosphorus 196 193 Ham
Sodium 1203 71 Chuck steak
Vitamin A 0 25 Chuck steak
Vitamin E 0.25 0.1 Ham
Vitamin D 0.8 0.1 Ham
Vitamin B1 0.754 0.066 Ham
Vitamin B2 0.202 0.191 Ham
Vitamin B3 4.023 4.663 Chuck steak
Vitamin B5 0.403 0.752 Chuck steak
Vitamin B6 0.4 0.373 Ham
Vitamin B12 0.65 3.03 Chuck steak
Vitamin K 0 1.6 Chuck steak
Folate 3 6 Chuck steak
Trans Fat 1.287 Ham
Saturated Fat 1.81 8.66 Ham
Monounsaturated Fat 2.62 9.457 Chuck steak
Polyunsaturated fat 0.54 0.81 Chuck steak
Tryptophan 0.251 0.281 Chuck steak
Threonine 0.931 1.099 Chuck steak
Isoleucine 0.918 1.062 Chuck steak
Leucine 1.661 2.009 Chuck steak
Lysine 1.775 2.184 Chuck steak
Methionine 0.553 0.709 Chuck steak
Phenylalanine 0.904 0.951 Chuck steak
Valine 0.908 1.129 Chuck steak
Histidine 0.75 0.809 Chuck steak
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. 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.