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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
1
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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more PhosphorusPhosphorus +28.9%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +37.5%
Contains more IronIron +51.4%
Contains more ZincZinc +105.2%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +52.3%
~equal in Potassium ~260mg
~equal in Copper ~0.08mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +962%
Contains more CholineCholine +74.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +33%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more Vitamin B12Vitamin B12 +223.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg

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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.2%
Contains more OtherOther +43600%
Contains more ProteinProtein +13.2%
Contains more FatsFats +294.4%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +301.5%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin B12 0.65µg 2.1µg 60%
Vitamin B1 0.754mg 0.071mg 57%
Sodium 1203mg 54mg 50%
Saturated fat 1.81g 9.684g 36%
Zinc 2.88mg 5.91mg 28%
Fats 5.53g 21.81g 25%
Monounsaturated fat 2.62g 10.519g 20%
Selenium 19.5µg 29.7µg 19%
Iron 1.48mg 2.24mg 10%
Cholesterol 53mg 80mg 9%
Calories 145kcal 291kcal 7%
Choline 85.1mg 48.8mg 7%
Vitamin B2 0.202mg 0.287mg 7%
Protein 20.93g 23.69g 6%
Vitamin B3 4.023mg 4.908mg 6%
Vitamin B6 0.4mg 0.477mg 6%
Phosphorus 196mg 152mg 6%
Polyunsaturated fat 0.54g 1.027g 3%
Vitamin D 0.8µg 0.2µg 3%
Vitamin D 32IU 7IU 3%
Vitamin B5 0.403mg 0.536mg 3%
Magnesium 14mg 22mg 2%
Carbs 1.5g 0g 1%
Folate 3µg 6µg 1%
Vitamin K 0µg 1.6µg 1%
Vitamin E 0.25mg 0.1mg 1%
Potassium 287mg 260mg 1%
Vitamin A 0µg 8µg 1%
Manganese 0.054mg 0.08mg 1%
Net carbs 1.5g 0g N/A
Calcium 8mg 11mg 0%
Copper 0.079mg 0.08mg 0%
Trans fat 1.478g N/A
Tryptophan 0.251mg 0.265mg 0%
Threonine 0.931mg 1.116mg 0%
Isoleucine 0.918mg 1.103mg 0%
Leucine 1.661mg 2.041mg 0%
Lysine 1.775mg 2.269mg 0%
Methionine 0.553mg 0.641mg 0%
Phenylalanine 0.904mg 0.95mg 0%
Valine 0.908mg 1.184mg 0%
Histidine 0.75mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Rib eye 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
48%
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.