Ham vs. Flank steak — In-Depth Nutrition Comparison
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Important differences between ham and flank steak
- Ham has more vitamin B1 and vitamin B2; however, flank steak has more vitamin B12, vitamin B3, zinc, selenium, and vitamin B6.
- Ham's daily need coverage for vitamin B1 is 57% more.
- Ham has 21 times more sodium than flank steak. Ham has 1203mg of sodium, while flank steak has 56mg.
The food varieties used in the comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more ManganeseManganese | +500% |
| Contains more MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +18.1% |
| Contains more IronIron | +17.6% |
| Contains more ZincZinc | +70.1% |
| Contains less SodiumSodium | -95.3% |
| Contains more SeleniumSelenium | +50.8% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +905.3% |
| Contains more Vitamin B2Vitamin B2 | +51.9% |
| Contains more Vitamin EVitamin E | +52% |
| Contains more Vitamin B3Vitamin B3 | +83% |
| Contains more Vitamin B5Vitamin B5 | +35.2% |
| Contains more Vitamin B6Vitamin B6 | +44.8% |
| Contains more Vitamin B12Vitamin B12 | +150.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +23.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +-7383.3% |
| Contains more ProteinProtein | +32.2% |
| Contains more FatsFats | +48.8% |
~equal in
Water
~64.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -46.7% |
| Contains more Poly. FatPolyunsaturated fat | +67.7% |
| Contains more Mono. FatMonounsaturated fat | +26.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.754mg | 0.075mg | 57% |
| Sodium | 1203mg | 56mg | 50% |
| Vitamin B12 | 0.65µg | 1.63µg | 41% |
| Vitamin B3 | 4.023mg | 7.363mg | 21% |
| Zinc | 2.88mg | 4.9mg | 18% |
| Selenium | 19.5µg | 29.4µg | 18% |
| Vitamin B6 | 0.4mg | 0.579mg | 14% |
| Protein | 20.93g | 27.66g | 13% |
| Cholesterol | 53mg | 79mg | 9% |
| Saturated fat | 1.81g | 3.395g | 7% |
| Vitamin B2 | 0.202mg | 0.133mg | 5% |
| Vitamin D | 32IU | 4% | |
| Choline | 85.1mg | 105.4mg | 4% |
| Fats | 5.53g | 8.23g | 4% |
| Vitamin D | 0.8µg | 4% | |
| Iron | 1.48mg | 1.74mg | 3% |
| Vitamin B5 | 0.403mg | 0.545mg | 3% |
| Folate | 3µg | 9µg | 2% |
| Monounsaturated fat | 2.62g | 3.317g | 2% |
| Calories | 145kcal | 192kcal | 2% |
| Manganese | 0.054mg | 0.009mg | 2% |
| Magnesium | 14mg | 23mg | 2% |
| Phosphorus | 196mg | 210mg | 2% |
| Potassium | 287mg | 339mg | 2% |
| Vitamin E | 0.25mg | 0.38mg | 1% |
| Carbs | 1.5g | 0g | 1% |
| Polyunsaturated fat | 0.54g | 0.322g | 1% |
| Calcium | 8mg | 20mg | 1% |
| Vitamin K | 0µg | 1.4µg | 1% |
| Net carbs | 1.5g | 0g | N/A |
| Copper | 0.079mg | 0.082mg | 0% |
| Tryptophan | 0.251mg | 0.182mg | 0% |
| Threonine | 0.931mg | 1.105mg | 0% |
| Isoleucine | 0.918mg | 1.259mg | 0% |
| Leucine | 1.661mg | 2.201mg | 0% |
| Lysine | 1.775mg | 2.338mg | 0% |
| Methionine | 0.553mg | 0.72mg | 0% |
| Phenylalanine | 0.904mg | 1.093mg | 0% |
| Valine | 0.908mg | 1.372mg | 0% |
| Histidine | 0.75mg | 0.883mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
44%
49%
Minerals Daily Need Coverage Score
55%
54%
Comparison summary
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 1.585g)
Which food contains less Sodium?
Flank steak contains less Sodium (difference - 1147mg)
Which food is cheaper?
Flank steak is cheaper (difference - $0.5)
Which food is richer in minerals?
Flank steak is relatively richer in minerals
Which food is richer in vitamins?
Flank steak is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)