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  6. Ham vs. Rib eye steak

Ham vs. Rib eye steak — In-Depth Nutrition Comparison

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Differences between Ham and Rib eye steak

  • Ham has more Vitamin B1, and Choline, while Rib eye steak has more Vitamin B12, Zinc, Selenium, Iron, and Vitamin B2.
  • Rib eye steak's daily need coverage for Vitamin B12 is 60% higher.
  • Rib eye steak contains 22 times less Sodium than Ham. Ham contains 1203mg of Sodium, while Rib eye steak contains 54mg.

The food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Ham vs Rib eye steak infographic
Infographic link

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
:
8
Rib eye steak
Rib eye steak
Contains more Phosphorus +28.9%
Contains more Potassium +10.4%
Contains more Calcium +37.5%
Contains more Iron +51.4%
Contains more Magnesium +57.1%
Contains less Sodium -95.5%
Contains more Zinc +105.2%
Contains more Manganese +48.1%
Contains more Selenium +52.3%
Equal in Potassium - 260
Equal in Copper - 0.08
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Rib eye steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Phosphorus +28.9%
Contains more Potassium +10.4%
Contains more Calcium +37.5%
Contains more Iron +51.4%
Contains more Magnesium +57.1%
Contains less Sodium -95.5%
Contains more Zinc +105.2%
Contains more Manganese +48.1%
Contains more Selenium +52.3%
Equal in Potassium - 260
Equal in Copper - 0.08

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
3
:
8
Rib eye steak
Rib eye steak
Contains more Vitamin E +150%
Contains more Vitamin D +300%
Contains more Vitamin B1 +962%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +22%
Contains more Vitamin B5 +33%
Contains more Vitamin B6 +19.3%
Contains more Folate +100%
Contains more Vitamin B12 +223.1%
Contains more Vitamin K +∞%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Rib eye steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
Contains more Vitamin E +150%
Contains more Vitamin D +300%
Contains more Vitamin B1 +962%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +22%
Contains more Vitamin B5 +33%
Contains more Vitamin B6 +19.3%
Contains more Folate +100%
Contains more Vitamin B12 +223.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
3
:
2
Rib eye steak
Rib eye steak
Contains more Carbs +∞%
Contains more Water +24.2%
Contains more Other +43600%
Contains more Protein +13.2%
Contains more Fats +294.4%
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Rib eye steak
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Carbs +∞%
Contains more Water +24.2%
Contains more Other +43600%
Contains more Protein +13.2%
Contains more Fats +294.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ham
Ham
1
:
2
Rib eye steak
Rib eye steak
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +301.5%
Contains more Polyunsaturated fat +90.2%
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Rib eye steak
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -81.3%
Contains more Monounsaturated Fat +301.5%
Contains more Polyunsaturated fat +90.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ham Rib eye steak
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Ham Rib eye steak Opinion
Net carbs 1.5g 0g Ham
Protein 20.93g 23.69g Rib eye steak
Fats 5.53g 21.81g Rib eye steak
Carbs 1.5g 0g Ham
Calories 145kcal 291kcal Rib eye steak
Calcium 8mg 11mg Rib eye steak
Iron 1.48mg 2.24mg Rib eye steak
Magnesium 14mg 22mg Rib eye steak
Phosphorus 196mg 152mg Ham
Potassium 287mg 260mg Ham
Sodium 1203mg 54mg Rib eye steak
Zinc 2.88mg 5.91mg Rib eye steak
Copper 0.079mg 0.08mg Rib eye steak
Manganese 0.054mg 0.08mg Rib eye steak
Selenium 19.5µg 29.7µg Rib eye steak
Vitamin A 0IU 25IU Rib eye steak
Vitamin A RAE 0µg 8µg Rib eye steak
Vitamin E 0.25mg 0.1mg Ham
Vitamin D 32IU 7IU Ham
Vitamin D 0.8µg 0.2µg Ham
Vitamin B1 0.754mg 0.071mg Ham
Vitamin B2 0.202mg 0.287mg Rib eye steak
Vitamin B3 4.023mg 4.908mg Rib eye steak
Vitamin B5 0.403mg 0.536mg Rib eye steak
Vitamin B6 0.4mg 0.477mg Rib eye steak
Folate 3µg 6µg Rib eye steak
Vitamin B12 0.65µg 2.1µg Rib eye steak
Vitamin K 0µg 1.6µg Rib eye steak
Tryptophan 0.251mg 0.265mg Rib eye steak
Threonine 0.931mg 1.116mg Rib eye steak
Isoleucine 0.918mg 1.103mg Rib eye steak
Leucine 1.661mg 2.041mg Rib eye steak
Lysine 1.775mg 2.269mg Rib eye steak
Methionine 0.553mg 0.641mg Rib eye steak
Phenylalanine 0.904mg 0.95mg Rib eye steak
Valine 0.908mg 1.184mg Rib eye steak
Histidine 0.75mg 0.888mg Rib eye steak
Cholesterol 53mg 80mg Ham
Trans Fat 1.478g Ham
Saturated Fat 1.81g 9.684g Ham
Omega-3 - DHA 0g 0.001g Rib eye steak
Omega-3 - EPA 0g 0.001g Rib eye steak
Omega-3 - DPA 0g 0.014g Rib eye steak
Monounsaturated Fat 2.62g 10.519g Rib eye steak
Polyunsaturated fat 0.54g 1.027g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Rib eye steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
45%
Ham
50%
Rib eye steak
Minerals Daily Need Coverage Score
55%
Ham
56%
Rib eye steak

Comparison summary

Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 1149mg)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.874g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
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)

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.