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  6. Rib eye steak vs. Ham

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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 CalciumCalcium +37.5%
Contains more IronIron +51.4%
Contains more ZincZinc +105.2%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +48.1%
Contains more SeleniumSelenium +52.3%
Contains more PotassiumPotassium +10.4%
Contains more PhosphorusPhosphorus +28.9%
~equal in Copper ~0.079mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +22%
Contains more Vitamin B5Vitamin B5 +33%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more Vitamin B12Vitamin B12 +223.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin DVitamin D +300%
Contains more Vitamin B1Vitamin B1 +962%
Contains more CholineCholine +74.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 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 +301.5%
Contains more Poly. FatPolyunsaturated fat +90.2%
Contains less Sat. FatSaturated 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 DV% diff.
Vitamin B12 2.1µg 0.65µg 60%
Vitamin B1 0.071mg 0.754mg 57%
Sodium 54mg 1203mg 50%
Saturated fat 9.684g 1.81g 36%
Zinc 5.91mg 2.88mg 28%
Fats 21.81g 5.53g 25%
Monounsaturated fat 10.519g 2.62g 20%
Selenium 29.7µg 19.5µg 19%
Iron 2.24mg 1.48mg 10%
Cholesterol 80mg 53mg 9%
Calories 291kcal 145kcal 7%
Choline 48.8mg 85.1mg 7%
Vitamin B2 0.287mg 0.202mg 7%
Protein 23.69g 20.93g 6%
Vitamin B3 4.908mg 4.023mg 6%
Vitamin B6 0.477mg 0.4mg 6%
Phosphorus 152mg 196mg 6%
Polyunsaturated fat 1.027g 0.54g 3%
Vitamin D 0.2µg 0.8µg 3%
Vitamin D 7IU 32IU 3%
Vitamin B5 0.536mg 0.403mg 3%
Magnesium 22mg 14mg 2%
Carbs 0g 1.5g 1%
Folate 6µg 3µg 1%
Vitamin K 1.6µg 0µg 1%
Vitamin E 0.1mg 0.25mg 1%
Potassium 260mg 287mg 1%
Vitamin A 8µg 0µg 1%
Manganese 0.08mg 0.054mg 1%
Net carbs 0g 1.5g N/A
Calcium 11mg 8mg 0%
Copper 0.08mg 0.079mg 0%
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.251mg 0%
Threonine 1.116mg 0.931mg 0%
Isoleucine 1.103mg 0.918mg 0%
Leucine 2.041mg 1.661mg 0%
Lysine 2.269mg 1.775mg 0%
Methionine 0.641mg 0.553mg 0%
Phenylalanine 0.95mg 0.904mg 0%
Valine 1.184mg 0.908mg 0%
Histidine 0.888mg 0.75mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

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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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
48%
Rib eye steak
44%
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.