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.
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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
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Manganese
+500%
Contains
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Calcium
+150%
Contains
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Iron
+17.6%
Contains
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Magnesium
+64.3%
Contains
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Potassium
+18.1%
Contains
less
Sodium
-95.3%
Contains
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Zinc
+70.1%
Contains
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Selenium
+50.8%
Equal in Phosphorus - 210
Equal in Copper - 0.082
Contains
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Manganese
+500%
Contains
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Calcium
+150%
Contains
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Iron
+17.6%
Contains
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Magnesium
+64.3%
Contains
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Potassium
+18.1%
Contains
less
Sodium
-95.3%
Contains
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Zinc
+70.1%
Contains
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Selenium
+50.8%
Equal in Phosphorus - 210
Equal in Copper - 0.082
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
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Vitamin B1
+905.3%
Contains
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Vitamin B2
+51.9%
Contains
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Vitamin E
+52%
Contains
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Vitamin B3
+83%
Contains
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Vitamin B5
+35.2%
Contains
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Vitamin B6
+44.8%
Contains
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Folate
+200%
Contains
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Vitamin B12
+150.8%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B1
+905.3%
Contains
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Vitamin B2
+51.9%
Contains
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Vitamin E
+52%
Contains
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Vitamin B3
+83%
Contains
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Vitamin B5
+35.2%
Contains
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Vitamin B6
+44.8%
Contains
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Folate
+200%
Contains
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Vitamin B12
+150.8%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+∞%
Contains
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Protein
+32.2%
Contains
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Fats
+48.8%
Equal in Water - 64.17
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
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Carbs
+∞%
Contains
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Protein
+32.2%
Contains
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Fats
+48.8%
Equal in Water - 64.17
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-46.7%
Contains
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Polyunsaturated fat
+67.7%
Contains
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Monounsaturated Fat
+26.6%
Saturated Fat:
1.81 g
Monounsaturated Fat:
2.62 g
Polyunsaturated fat:
0.54 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
less
Saturated Fat
-46.7%
Contains
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Polyunsaturated fat
+67.7%
Contains
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Monounsaturated 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 | |
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Opinion |
| Net carbs | 1.5g | 0g |
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| Protein | 20.93g | 27.66g |
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| Fats | 5.53g | 8.23g |
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| Carbs | 1.5g | 0g |
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| Calories | 145kcal | 192kcal |
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| Calcium | 8mg | 20mg |
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| Iron | 1.48mg | 1.74mg |
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| Magnesium | 14mg | 23mg |
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| Phosphorus | 196mg | 210mg |
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| Potassium | 287mg | 339mg |
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| Sodium | 1203mg | 56mg |
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| Zinc | 2.88mg | 4.9mg |
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| Copper | 0.079mg | 0.082mg |
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| Manganese | 0.054mg | 0.009mg |
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| Selenium | 19.5µg | 29.4µg |
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| Vitamin E | 0.25mg | 0.38mg |
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| Vitamin D | 32IU |
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| Vitamin D | 0.8µg |
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| Vitamin B1 | 0.754mg | 0.075mg |
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| Vitamin B2 | 0.202mg | 0.133mg |
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| Vitamin B3 | 4.023mg | 7.363mg |
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| Vitamin B5 | 0.403mg | 0.545mg |
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| Vitamin B6 | 0.4mg | 0.579mg |
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| Folate | 3µg | 9µg |
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| Vitamin B12 | 0.65µg | 1.63µg |
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| Vitamin K | 0µg | 1.4µg |
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| Tryptophan | 0.251mg | 0.182mg |
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| Threonine | 0.931mg | 1.105mg |
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| Isoleucine | 0.918mg | 1.259mg |
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| Leucine | 1.661mg | 2.201mg |
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| Lysine | 1.775mg | 2.338mg |
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| Methionine | 0.553mg | 0.72mg |
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| Phenylalanine | 0.904mg | 1.093mg |
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| Valine | 0.908mg | 1.372mg |
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| Histidine | 0.75mg | 0.883mg |
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| Cholesterol | 53mg | 79mg |
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| Saturated Fat | 1.81g | 3.395g |
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| Monounsaturated Fat | 2.62g | 3.317g |
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| Polyunsaturated fat | 0.54g | 0.322g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
45%
48%
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?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)