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Porterhouse steak vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between porterhouse steak and ham

  • Porterhouse steak has more vitamin B12, iron, zinc, copper, and monounsaturated fat; however, ham is higher in vitamin B1.
  • Porterhouse steak covers your daily need for vitamin B12, 64% more than ham.
  • Porterhouse steak has 4 times more saturated fat than ham. While porterhouse steak has 7.271g of saturated fat, ham has only 1.81g.

These are the specific foods used in this comparison Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Porterhouse steak vs Ham 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
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%
Contains more MagnesiumMagnesium +57.1%
Contains more IronIron +98.6%
Contains more CopperCopper +64.6%
Contains more ZincZinc +58.3%
Contains less SodiumSodium -94.6%
Contains more CalciumCalcium +14.3%
Contains more ManganeseManganese +260%
~equal in Potassium ~287mg
~equal in Phosphorus ~196mg
~equal in Selenium ~19.5µg

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.
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% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
Ham
Ham
4
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%
Contains more Vitamin B2Vitamin B2 +12.9%
Contains more Vitamin B12Vitamin B12 +235.4%
Contains more FolateFolate +133.3%
Contains more Vitamin EVitamin E +38.9%
Contains more Vitamin B1Vitamin B1 +661.6%
Contains more Vitamin B5Vitamin B5 +28.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.023mg
~equal in Vitamin B6 ~0.4mg
~equal in Vitamin K ~0µg
~equal in Choline ~85.1mg

All nutrients comparison - raw data values

Nutrient Porterhouse steak Ham DV% diff.
Vitamin B12 2.18µg 0.65µg 64%
Vitamin B1 0.099mg 0.754mg 55%
Sodium 65mg 1203mg 49%
Saturated fat 7.271g 1.81g 25%
Fats 19.27g 5.53g 21%
Iron 2.94mg 1.48mg 18%
Monounsaturated fat 8.65g 2.62g 15%
Zinc 4.56mg 2.88mg 15%
Calories 276kcal 145kcal 7%
Protein 23.96g 20.93g 6%
Copper 0.13mg 0.079mg 6%
Cholesterol 67mg 53mg 5%
Vitamin D 32IU 4%
Vitamin D 0.8µg 4%
Vitamin B6 0.365mg 0.4mg 3%
Vitamin B5 0.314mg 0.403mg 2%
Vitamin B2 0.228mg 0.202mg 2%
Manganese 0.015mg 0.054mg 2%
Magnesium 22mg 14mg 2%
Carbs 0g 1.5g 1%
Choline 91.3mg 85.1mg 1%
Vitamin B3 4.21mg 4.023mg 1%
Polyunsaturated fat 0.69g 0.54g 1%
Folate 7µg 3µg 1%
Net carbs 0g 1.5g N/A
Calcium 7mg 8mg 0%
Potassium 299mg 287mg 0%
Phosphorus 193mg 196mg 0%
Vitamin E 0.18mg 0.25mg 0%
Selenium 19.6µg 19.5µg 0%
Tryptophan 0.259mg 0.251mg 0%
Threonine 1.104mg 0.931mg 0%
Isoleucine 1.228mg 0.918mg 0%
Leucine 2.105mg 1.661mg 0%
Lysine 2.233mg 1.775mg 0%
Methionine 0.676mg 0.553mg 0%
Phenylalanine 1.033mg 0.904mg 0%
Valine 1.288mg 0.908mg 0%
Histidine 0.775mg 0.75mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
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
Contains more ProteinProtein +14.5%
Contains more FatsFats +248.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.8%
Contains more OtherOther +107.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 g
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
Contains more Mono. FatMonounsaturated fat +230.2%
Contains more Poly. FatPolyunsaturated fat +27.8%
Contains less Sat. FatSaturated fat -75.1%

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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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.