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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +51.4%
Contains more Calcium +37.5%
Contains more Magnesium +57.1%
Contains more Zinc +105.2%
Contains less Sodium -95.5%
Contains more Potassium +10.4%
Contains more Phosphorus +28.9%
Equal in Copper - 0.079
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 85% 4% 23% 16% 27% 162% 66% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Iron +51.4%
Contains more Calcium +37.5%
Contains more Magnesium +57.1%
Contains more Zinc +105.2%
Contains less Sodium -95.5%
Contains more Potassium +10.4%
Contains more Phosphorus +28.9%
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" chart 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 Vitamin B12 +223.1%
Contains more Vitamin K +∞%
Contains more Folate +100%
Contains more Vitamin E +150%
Contains more Vitamin D +300%
Contains more Vitamin B1 +962%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 2% 6% 18% 67% 93% 33% 111% 263% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
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 Vitamin B12 +223.1%
Contains more Vitamin K +∞%
Contains more Folate +100%
Contains more Vitamin E +150%
Contains more Vitamin D +300%
Contains more Vitamin B1 +962%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Rib eye steak
45
Ham
Mineral Summary Score
48
Rib eye steak
55
Ham

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
142%
Rib eye steak
126%
Ham
Carbohydrates
0%
Rib eye steak
2%
Ham
Fats
101%
Rib eye steak
26%
Ham

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rib eye steak Ham
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
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rib eye steak Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

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)
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.

All nutrients comparison - raw data values

Nutrient Rib eye steak Ham Opinion
Calories 291 145 Rib eye steak
Protein 23.69 20.93 Rib eye steak
Fats 21.81 5.53 Rib eye steak
Vitamin C 0 0
Net carbs 0 1.5 Ham
Carbs 0 1.5 Ham
Cholesterol 80 53 Ham
Vitamin D 7 32 Ham
Iron 2.24 1.48 Rib eye steak
Calcium 11 8 Rib eye steak
Potassium 260 287 Ham
Magnesium 22 14 Rib eye steak
Sugar 0 0
Fiber 0 0
Copper 0.08 0.079 Rib eye steak
Zinc 5.91 2.88 Rib eye steak
Starch
Phosphorus 152 196 Ham
Sodium 54 1203 Rib eye steak
Vitamin A 25 0 Rib eye steak
Vitamin E 0.1 0.25 Ham
Vitamin D 0.2 0.8 Ham
Vitamin B1 0.071 0.754 Ham
Vitamin B2 0.287 0.202 Rib eye steak
Vitamin B3 4.908 4.023 Rib eye steak
Vitamin B5 0.536 0.403 Rib eye steak
Vitamin B6 0.477 0.4 Rib eye steak
Vitamin B12 2.1 0.65 Rib eye steak
Vitamin K 1.6 0 Rib eye steak
Folate 6 3 Rib eye steak
Trans Fat 1.478 Ham
Saturated Fat 9.684 1.81 Ham
Monounsaturated Fat 10.519 2.62 Rib eye steak
Polyunsaturated fat 1.027 0.54 Rib eye steak
Tryptophan 0.265 0.251 Rib eye steak
Threonine 1.116 0.931 Rib eye steak
Isoleucine 1.103 0.918 Rib eye steak
Leucine 2.041 1.661 Rib eye steak
Lysine 2.269 1.775 Rib eye steak
Methionine 0.641 0.553 Rib eye steak
Phenylalanine 0.95 0.904 Rib eye steak
Valine 1.184 0.908 Rib eye steak
Histidine 0.888 0.75 Rib eye steak
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.