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Ham vs. Porterhouse steak — In-Depth Nutrition Comparison

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Summary of differences between ham and porterhouse steak

  • Ham has more vitamin B1; however, porterhouse steak is higher in vitamin B12, iron, zinc, copper, and monounsaturated fat.
  • Porterhouse steak covers your daily need for vitamin B12, 64% more than ham.
  • Ham has 19 times more sodium than porterhouse steak. While ham has 1203mg of sodium, porterhouse steak has only 65mg.

These are the specific foods used in this comparison Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Ham vs Porterhouse 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" 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 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
Contains more CalciumCalcium +14.3%
Contains more ManganeseManganese +260%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +98.6%
Contains more CopperCopper +64.6%
Contains more ZincZinc +58.3%
Contains less SodiumSodium -94.6%
~equal in Potassium ~299mg
~equal in Phosphorus ~193mg
~equal in Selenium ~19.6µg

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
4
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% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
Contains more Vitamin EVitamin E +38.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +661.6%
Contains more Vitamin B5Vitamin B5 +28.3%
Contains more Vitamin B2Vitamin B2 +12.9%
Contains more Vitamin B12Vitamin B12 +235.4%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.21mg
~equal in Vitamin B6 ~0.365mg
~equal in Vitamin K ~µg
~equal in Choline ~91.3mg

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
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.8%
Contains more OtherOther +107.1%
Contains more ProteinProtein +14.5%
Contains more FatsFats +248.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 g
Contains less Sat. FatSaturated fat -75.1%
Contains more Mono. FatMonounsaturated fat +230.2%
Contains more Poly. FatPolyunsaturated fat +27.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Porterhouse steak
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated fat 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 Porterhouse steak DV% diff.
Vitamin B12 0.65µg 2.18µg 64%
Vitamin B1 0.754mg 0.099mg 55%
Sodium 1203mg 65mg 49%
Saturated fat 1.81g 7.271g 25%
Fats 5.53g 19.27g 21%
Iron 1.48mg 2.94mg 18%
Monounsaturated fat 2.62g 8.65g 15%
Zinc 2.88mg 4.56mg 15%
Calories 145kcal 276kcal 7%
Protein 20.93g 23.96g 6%
Copper 0.079mg 0.13mg 6%
Cholesterol 53mg 67mg 5%
Vitamin D 32IU 4%
Vitamin D 0.8µg 4%
Vitamin B6 0.4mg 0.365mg 3%
Vitamin B5 0.403mg 0.314mg 2%
Vitamin B2 0.202mg 0.228mg 2%
Manganese 0.054mg 0.015mg 2%
Magnesium 14mg 22mg 2%
Carbs 1.5g 0g 1%
Choline 85.1mg 91.3mg 1%
Vitamin B3 4.023mg 4.21mg 1%
Polyunsaturated fat 0.54g 0.69g 1%
Folate 3µg 7µg 1%
Net carbs 1.5g 0g N/A
Calcium 8mg 7mg 0%
Potassium 287mg 299mg 0%
Phosphorus 196mg 193mg 0%
Vitamin E 0.25mg 0.18mg 0%
Selenium 19.5µg 19.6µg 0%
Tryptophan 0.251mg 0.259mg 0%
Threonine 0.931mg 1.104mg 0%
Isoleucine 0.918mg 1.228mg 0%
Leucine 1.661mg 2.105mg 0%
Lysine 1.775mg 2.233mg 0%
Methionine 0.553mg 0.676mg 0%
Phenylalanine 0.904mg 1.033mg 0%
Valine 0.908mg 1.288mg 0%
Histidine 0.75mg 0.775mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Porterhouse steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Ham
45%
Porterhouse steak
Minerals Daily Need Coverage Score
55%
Ham
52%
Porterhouse steak

Comparison summary

Which food contains less Sodium?
Porterhouse steak
Porterhouse steak contains less Sodium (difference - 1138mg)
Which food is cheaper?
Porterhouse steak
Porterhouse steak is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 5.461g)
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

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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.