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Rib eye steak vs. Ham — In-Depth Nutrition Comparison

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Differences between Rib eye steak and Ham

  • Rib eye steak has more Vitamin B12, Zinc, Selenium, Iron, and Vitamin B2, while Ham has more Vitamin B1, and Choline.
  • Rib eye steak's daily need coverage for Vitamin B12 is 60% higher.
  • Ham contains 5 times less Saturated Fat than Rib eye steak. Rib eye steak contains 9.684g of Saturated Fat, while Ham contains 1.81g.

The food types used in this comparison are Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Rib eye 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.
Contains more Calcium +37.5%
Contains more Iron +51.4%
Contains more Magnesium +57.1%
Contains less Sodium -95.5%
Contains more Zinc +105.2%
Contains more Manganese +48.1%
Contains more Selenium +52.3%
Contains more Phosphorus +28.9%
Contains more Potassium +10.4%
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains more Calcium +37.5%
Contains more Iron +51.4%
Contains more Magnesium +57.1%
Contains less Sodium -95.5%
Contains more Zinc +105.2%
Contains more Manganese +48.1%
Contains more Selenium +52.3%
Contains more Phosphorus +28.9%
Contains more Potassium +10.4%
Equal in Copper - 0.079

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.
:
3
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +22%
Contains more Vitamin B5 +33%
Contains more Vitamin B6 +19.3%
Contains more Folate +100%
Contains more Vitamin B12 +223.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +150%
Contains more Vitamin D +300%
Contains more Vitamin B1 +962%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 4%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +22%
Contains more Vitamin B5 +33%
Contains more Vitamin B6 +19.3%
Contains more Folate +100%
Contains more Vitamin B12 +223.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +150%
Contains more Vitamin D +300%
Contains more Vitamin B1 +962%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.2%
Contains more Fats +294.4%
Contains more Carbs +∞%
Contains more Water +24.2%
Contains more Other +43600%
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
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 Protein +13.2%
Contains more Fats +294.4%
Contains more Carbs +∞%
Contains more Water +24.2%
Contains more Other +43600%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +301.5%
Contains more Polyunsaturated fat +90.2%
Contains less Saturated Fat -81.3%
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +301.5%
Contains more Polyunsaturated fat +90.2%
Contains less Saturated Fat -81.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rib eye steak Ham
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rib eye steak Ham Opinion
Net carbs 0g 1.5g Ham
Protein 23.69g 20.93g Rib eye steak
Fats 21.81g 5.53g Rib eye steak
Carbs 0g 1.5g Ham
Calories 291kcal 145kcal Rib eye steak
Calcium 11mg 8mg Rib eye steak
Iron 2.24mg 1.48mg Rib eye steak
Magnesium 22mg 14mg Rib eye steak
Phosphorus 152mg 196mg Ham
Potassium 260mg 287mg Ham
Sodium 54mg 1203mg Rib eye steak
Zinc 5.91mg 2.88mg Rib eye steak
Copper 0.08mg 0.079mg Rib eye steak
Manganese 0.08mg 0.054mg Rib eye steak
Selenium 29.7µg 19.5µg Rib eye steak
Vitamin A 25IU 0IU Rib eye steak
Vitamin A RAE 8µg 0µg Rib eye steak
Vitamin E 0.1mg 0.25mg Ham
Vitamin D 7IU 32IU Ham
Vitamin D 0.2µg 0.8µg Ham
Vitamin B1 0.071mg 0.754mg Ham
Vitamin B2 0.287mg 0.202mg Rib eye steak
Vitamin B3 4.908mg 4.023mg Rib eye steak
Vitamin B5 0.536mg 0.403mg Rib eye steak
Vitamin B6 0.477mg 0.4mg Rib eye steak
Folate 6µg 3µg Rib eye steak
Vitamin B12 2.1µg 0.65µg Rib eye steak
Vitamin K 1.6µg 0µg Rib eye steak
Tryptophan 0.265mg 0.251mg Rib eye steak
Threonine 1.116mg 0.931mg Rib eye steak
Isoleucine 1.103mg 0.918mg Rib eye steak
Leucine 2.041mg 1.661mg Rib eye steak
Lysine 2.269mg 1.775mg Rib eye steak
Methionine 0.641mg 0.553mg Rib eye steak
Phenylalanine 0.95mg 0.904mg Rib eye steak
Valine 1.184mg 0.908mg Rib eye steak
Histidine 0.888mg 0.75mg Rib eye steak
Cholesterol 80mg 53mg Ham
Trans Fat 1.478g Ham
Saturated Fat 9.684g 1.81g Ham
Omega-3 - DHA 0.001g 0g Rib eye steak
Omega-3 - EPA 0.001g 0g Rib eye steak
Omega-3 - DPA 0.014g 0g Rib eye steak
Monounsaturated Fat 10.519g 2.62g Rib eye steak
Polyunsaturated fat 1.027g 0.54g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Rib eye steak
45%
Ham
Minerals Daily Need Coverage Score
56%
Rib eye steak
55%
Ham

Comparison summary

Which food is richer in minerals?
Rib eye steak
Rib eye steak is relatively richer in minerals
Which food contains less Sodium?
Rib eye steak
Rib eye steak contains less Sodium (difference - 1149mg)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 7.874g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.5)
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)

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.