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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.

Infographic

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 Calcium +50%
Contains more Iron +62.2%
Contains more Magnesium +64.3%
Contains less Sodium -95.2%
Contains more Zinc +120.1%
Equal in Potassium - 279
Equal in Copper - 0.085
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Contains more Phosphorus +20.2%
Contains more Calcium +50%
Contains more Iron +62.2%
Contains more Magnesium +64.3%
Contains less Sodium -95.2%
Contains more Zinc +120.1%
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 Folate +100%
Contains more Vitamin B12 +238.5%
Contains more Vitamin K +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 Folate +100%
Contains more Vitamin B12 +238.5%
Contains more Vitamin K +∞%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.