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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, Iron, Vitamin B6, and Vitamin B2.
  • 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.

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Ham vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
2
:
6
Steak
Contains more Phosphorus +20.2%
Contains more Iron +62.2%
Contains more Calcium +50%
Contains more Magnesium +64.3%
Contains more Zinc +120.1%
Contains less Sodium -95.2%
Equal in Potassium - 279
Equal in Copper - 0.085
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Contains more Phosphorus +20.2%
Contains more Iron +62.2%
Contains more Calcium +50%
Contains more Magnesium +64.3%
Contains more Zinc +120.1%
Contains less Sodium -95.2%
Equal in Potassium - 279
Equal in Copper - 0.085

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Ham
4
:
7
Steak
Contains more Vitamin D +700%
Contains more Vitamin B1 +918.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +28%
Contains more Vitamin B6 +25%
Contains more Vitamin B12 +238.5%
Contains more Vitamin K +∞%
Contains more Folate +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Contains more Vitamin D +700%
Contains more Vitamin B1 +918.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +28%
Contains more Vitamin B6 +25%
Contains more Vitamin B12 +238.5%
Contains more Vitamin K +∞%
Contains more Folate +100%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
45
Ham
49
Steak
Mineral Summary Score
55
Ham
52
Steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
126%
Ham
149%
Steak
Carbohydrates
2%
Ham
0%
Steak
Fats
26%
Ham
88%
Steak

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Ham Steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ham Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1145mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 6.633g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
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.

All nutrients comparison - raw data values

Nutrient Ham Steak Opinion
Calories 145 271 Steak
Protein 20.93 24.85 Steak
Fats 5.53 19.02 Steak
Vitamin C 0 0
Carbs 1.5 0 Ham
Cholesterol 53 78 Ham
Vitamin D 32 6 Ham
Iron 1.48 2.4 Steak
Calcium 8 12 Steak
Potassium 287 279 Ham
Magnesium 14 23 Steak
Sugar 0 0
Fiber 0 0
Copper 0.079 0.085 Steak
Zinc 2.88 6.34 Steak
Starch
Phosphorus 196 163 Ham
Sodium 1203 58 Steak
Vitamin A 0 25 Steak
Vitamin E 0.25 Ham
Vitamin D 0.8 0.1 Ham
Vitamin B1 0.754 0.074 Ham
Vitamin B2 0.202 0.301 Steak
Vitamin B3 4.023 5.149 Steak
Vitamin B5 0.403 Ham
Vitamin B6 0.4 0.5 Steak
Vitamin B12 0.65 2.2 Steak
Vitamin K 0 1.6 Steak
Folate 3 6 Steak
Trans Fat
Saturated Fat 1.81 8.443 Ham
Monounsaturated Fat 2.62 9.171 Steak
Polyunsaturated fat 0.54 0.896 Steak
Tryptophan 0.251 0.278 Steak
Threonine 0.931 1.171 Steak
Isoleucine 0.918 1.157 Steak
Leucine 1.661 2.142 Steak
Lysine 1.775 2.38 Steak
Methionine 0.553 0.672 Steak
Phenylalanine 0.904 0.997 Steak
Valine 0.908 1.242 Steak
Histidine 0.75 0.931 Steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.