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Ham vs. Steak — In-Depth Nutrition Comparison

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Differences between ham and steak

  • Ham has more vitamin B1, while steak has more vitamin B12, zinc, selenium, fats, iron, and protein.
  • Steak's daily need coverage for vitamin B12 is 65% higher.
  • Steak contains 21 times less sodium than ham. Ham contains 1203mg of sodium, while steak contains 58mg.

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 off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Ham vs Steak infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Steak
Steak
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more PhosphorusPhosphorus +20.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +50%
Contains more IronIron +62.2%
Contains more ZincZinc +120.1%
Contains less SodiumSodium -95.2%
Contains more SeleniumSelenium +63.1%
~equal in Potassium ~279mg
~equal in Copper ~0.085mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Ham
Ham
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 12% 0% 5% 189% 47% 75% 24% 92% 81% 0% 2.3%
Steak
Steak
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 1.5% 2.3% 0% 19% 69% 97% 0% 115% 275% 4% 4.5%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +918.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +49%
Contains more Vitamin B3Vitamin B3 +28%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin B12Vitamin B12 +238.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ham Steak DV% diff.
Vitamin B12 0.65µg 2.2µg 65%
Vitamin B1 0.754mg 0.074mg 57%
Sodium 1203mg 58mg 50%
Zinc 2.88mg 6.34mg 31%
Saturated fat 1.81g 8.443g 30%
Selenium 19.5µg 31.8µg 22%
Fats 5.53g 19.02g 21%
Monounsaturated fat 2.62g 9.171g 16%
Choline 85.1mg 15%
Iron 1.48mg 2.4mg 12%
Protein 20.93g 24.85g 8%
Cholesterol 53mg 78mg 8%
Vitamin B2 0.202mg 0.301mg 8%
Vitamin B5 0.403mg 8%
Vitamin B6 0.4mg 0.5mg 8%
Vitamin B3 4.023mg 5.149mg 7%
Calories 145kcal 271kcal 6%
Phosphorus 196mg 163mg 5%
Vitamin D 0.8µg 0.1µg 4%
Vitamin D* 32 IU 6 IU 3%
Magnesium 14mg 23mg 2%
Vitamin E 0.25mg 2%
Manganese 0.054mg 2%
Polyunsaturated fat 0.54g 0.896g 2%
Carbs 1.5g 0g 1%
Copper 0.079mg 0.085mg 1%
Vitamin A 0µg 7µg 1%
Vitamin K 0µg 1.6µg 1%
Folate 3µg 6µg 1%
Protein per 100 calories 14g 9.2g N/A
Calories per 10 g protein 69kcal 109kcal N/A
Weight per 100 calories 69g 37g N/A
Unsaturated / Saturated Fat ratio 1.7 1.2 N/A
Net carbs 1.5g 0g N/A
Calcium 8mg 12mg 0%
Potassium 287mg 279mg 0%
Tryptophan 0.251mg 0.278mg 0%
Threonine 0.931mg 1.171mg 0%
Isoleucine 0.918mg 1.157mg 0%
Leucine 1.661mg 2.142mg 0%
Lysine 1.775mg 2.38mg 0%
Methionine 0.553mg 0.672mg 0%
Phenylalanine 0.904mg 0.997mg 0%
Valine 0.908mg 1.242mg 0%
Histidine 0.75mg 0.931mg 0%
Omega-3 (EPA) 0g 0.001g N/A
Omega-3 (DHA) 0g 0.001g N/A
Omega-3 (DPA) 0g 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ham
Ham
2
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.7%
Contains more ProteinProtein +18.7%
Contains more FatsFats +243.9%

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
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -78.6%
Contains more Mono. FatMonounsaturated fat +250%
Contains more Poly. FatPolyunsaturated fat +65.9%

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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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.