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  6. Ham vs. T bone steak

Ham vs. T bone steak — In-Depth Nutrition Comparison

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Significant differences between ham and t bone steak

  • Ham has more vitamin B1; however, t bone steak is richer in vitamin B12, vitamin B6, iron, selenium, zinc, and vitamin B3.
  • Ham covers your daily vitamin B1 needs 58% more than t bone steak.
  • T bone steak has 18 times less sodium than ham. Ham has 1203mg of sodium, while t bone steak has 68mg.

Specific food types used in this comparison are Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled.

Infographic

Ham vs T bone 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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more ManganeseManganese +1250%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +137.5%
Contains more IronIron +141.2%
Contains more ZincZinc +62.8%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +55.9%
~equal in Potassium ~280mg
~equal in Copper ~0.079mg
~equal in Phosphorus ~210mg

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
5
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% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +1222.8%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more CholineCholine +28.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more Vitamin B6Vitamin B6 +89.5%
Contains more Vitamin B12Vitamin B12 +190.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Ham T bone steak DV% diff.
Vitamin B1 0.754mg 0.057mg 58%
Vitamin B12 0.65µg 1.89µg 52%
Sodium 1203mg 68mg 49%
Vitamin B6 0.4mg 0.758mg 28%
Iron 1.48mg 3.57mg 26%
Selenium 19.5µg 30.4µg 20%
Zinc 2.88mg 4.69mg 16%
Vitamin B3 4.023mg 6.292mg 14%
Saturated fat 1.81g 4.6g 13%
Protein 20.93g 27.48g 13%
Cholesterol 53mg 81mg 9%
Fats 5.53g 11.05g 8%
Monounsaturated fat 2.62g 5.159g 6%
Vitamin B2 0.202mg 0.27mg 5%
Vitamin D 0.8µg 0.1µg 4%
Calories 145kcal 217kcal 4%
Vitamin D 32IU 3IU 4%
Choline 85.1mg 66.1mg 3%
Manganese 0.054mg 0.004mg 2%
Phosphorus 196mg 210mg 2%
Vitamin B5 0.403mg 0.307mg 2%
Vitamin E 0.25mg 0.14mg 1%
Calcium 8mg 19mg 1%
Magnesium 14mg 20mg 1%
Vitamin K 0µg 1.5µg 1%
Folate 3µg 7µg 1%
Carbs 1.5g 0g 1%
Net carbs 1.5g 0g N/A
Potassium 287mg 280mg 0%
Copper 0.079mg 0.079mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.595g N/A
Polyunsaturated fat 0.54g 0.583g 0%
Tryptophan 0.251mg 0.325mg 0%
Threonine 0.931mg 1.349mg 0%
Isoleucine 0.918mg 1.343mg 0%
Leucine 1.661mg 2.46mg 0%
Lysine 1.775mg 2.74mg 0%
Methionine 0.553mg 0.762mg 0%
Phenylalanine 0.904mg 1.143mg 0%
Valine 0.908mg 1.421mg 0%
Histidine 0.75mg 1.05mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0g 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

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
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.7%
Contains more OtherOther +402.3%
Contains more ProteinProtein +31.3%
Contains more FatsFats +99.8%

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
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains less Sat. FatSaturated fat -60.7%
Contains more Mono. FatMonounsaturated fat +96.9%
~equal in Polyunsaturated fat ~0.583g

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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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.