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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 of 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% 24% 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 ~0IU
~equal in Vitamin B3 ~4.023mg
~equal in Vitamin B6 ~0.4mg
~equal in Vitamin K ~0µg
~equal in Choline ~85.1mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porterhouse steak Ham
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Porterhouse steak Ham Opinion
Calories 276kcal 145kcal Porterhouse steak
Protein 23.96g 20.93g Porterhouse steak
Fats 19.27g 5.53g Porterhouse steak
Net carbs 0g 1.5g Ham
Carbs 0g 1.5g Ham
Cholesterol 67mg 53mg Ham
Vitamin D 32IU Ham
Magnesium 22mg 14mg Porterhouse steak
Calcium 7mg 8mg Ham
Potassium 299mg 287mg Porterhouse steak
Iron 2.94mg 1.48mg Porterhouse steak
Copper 0.13mg 0.079mg Porterhouse steak
Zinc 4.56mg 2.88mg Porterhouse steak
Phosphorus 193mg 196mg Ham
Sodium 65mg 1203mg Porterhouse steak
Vitamin E 0.18mg 0.25mg Ham
Vitamin D 0.8µg Ham
Manganese 0.015mg 0.054mg Ham
Selenium 19.6µg 19.5µg Porterhouse steak
Vitamin B1 0.099mg 0.754mg Ham
Vitamin B2 0.228mg 0.202mg Porterhouse steak
Vitamin B3 4.21mg 4.023mg Porterhouse steak
Vitamin B5 0.314mg 0.403mg Ham
Vitamin B6 0.365mg 0.4mg Ham
Vitamin B12 2.18µg 0.65µg Porterhouse steak
Folate 7µg 3µg Porterhouse steak
Choline 91.3mg 85.1mg Porterhouse steak
Saturated Fat 7.271g 1.81g Ham
Monounsaturated Fat 8.65g 2.62g Porterhouse steak
Polyunsaturated fat 0.69g 0.54g Porterhouse steak
Tryptophan 0.259mg 0.251mg Porterhouse steak
Threonine 1.104mg 0.931mg Porterhouse steak
Isoleucine 1.228mg 0.918mg Porterhouse steak
Leucine 2.105mg 1.661mg Porterhouse steak
Lysine 2.233mg 1.775mg Porterhouse steak
Methionine 0.676mg 0.553mg Porterhouse steak
Phenylalanine 1.033mg 0.904mg Porterhouse steak
Valine 1.288mg 0.908mg Porterhouse steak
Histidine 0.775mg 0.75mg Porterhouse steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porterhouse steak Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Porterhouse steak
45%
Ham
Minerals Daily Need Coverage Score
52%
Porterhouse steak
55%
Ham

Comparison summary

Which food contains less Sodium?
Porterhouse steak
Porterhouse steak contains less Sodium (difference - 1138mg)
Which food is cheaper?
Porterhouse steak
Porterhouse steak is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 14mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 5.461g)
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

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.