Ham vs. Steak — In-Depth Nutrition Comparison
Compare
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
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.
| 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% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +918.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Cholesterol | 53mg | 78mg | 8% |
| Vitamin B6 | 0.4mg | 0.5mg | 8% |
| Vitamin B5 | 0.403mg | 8% | |
| Protein | 20.93g | 24.85g | 8% |
| Vitamin B2 | 0.202mg | 0.301mg | 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 | 32IU | 6IU | 3% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.54g | 0.896g | 2% |
| Manganese | 0.054mg | 2% | |
| Magnesium | 14mg | 23mg | 2% |
| Carbs | 1.5g | 0g | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Copper | 0.079mg | 0.085mg | 1% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Folate | 3µg | 6µg | 1% |
| 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
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +21.7% |
| Contains more OtherOther | +709.3% |
| Contains more ProteinProtein | +18.7% |
| Contains more FatsFats | +243.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.6% |
| Contains more Mono. FatMonounsaturated fat | +250% |
| Contains more Poly. FatPolyunsaturated fat | +65.9% |
