Rib eye steak vs. Turkey ham — In-Depth Nutrition Comparison

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What are the differences between rib eye steak and turkey ham?

Rib eye steak is higher in vitamin B12, zinc, vitamin B6, and iron, yet turkey ham is higher in phosphorus, selenium, and vitamin B1.
Rib eye steak's daily need coverage for vitamin B12 is 54% more.
Rib eye steak has 8 times more saturated fat than turkey ham. While rib eye steak has 9.684g of saturated fat, turkey ham has only 1.2g.

We used Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this article.

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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.

Rib eye steak

Turkey ham

Contains more MagnesiumMagnesium	+37.5%
Contains more CalciumCalcium	+57.1%
Contains more IronIron	+124%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+181.4%
Contains less SodiumSodium	-94.1%
Contains more ManganeseManganese	+∞%

Contains more PhosphorusPhosphorus	+90.1%
Contains more SeleniumSelenium	+28.6%

~equal in Potassium ~253mg

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.

Rib eye steak

Turkey ham

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+19.1%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+695%
Contains more Vitamin B12Vitamin B12	+162.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B1Vitamin B1	+223.9%

~equal in Vitamin C ~0mg

~equal in Vitamin B2 ~0.27mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.1µg	0.8µg	54%
Saturated fat	9.684g	1.2g	39%
Sodium	54mg	909mg	37%
Zinc	5.91mg	2.1mg	35%
Vitamin B6	0.477mg	0.06mg	32%
Fats	21.81g	4g	27%
Monounsaturated fat	10.519g	1.337g	23%
Phosphorus	152mg	289mg	20%
Iron	2.24mg	1mg	16%
Protein	23.69g	16.3g	15%
Selenium	29.7µg	38.2µg	15%
Vitamin B1	0.071mg	0.23mg	13%
Vitamin B5	0.536mg		11%
Choline	48.8mg		9%
Calories	291kcal	118kcal	9%
Copper	0.08mg		9%
Cholesterol	80mg	64mg	5%
Vitamin B3	4.908mg	4.12mg	5%
Manganese	0.08mg		3%
Folate	6µg		2%
Vitamin E	0.1mg		1%
Vitamin D	0.2µg		1%
Polyunsaturated fat	1.027g	0.873g	1%
Vitamin A	8µg	16µg	1%
Vitamin B2	0.287mg	0.27mg	1%
Carbs	0g	3.1g	1%
Magnesium	22mg	16mg	1%
Vitamin D	7IU		1%
Vitamin K	1.6µg		1%
Net carbs	0g	3.1g	N/A
Calcium	11mg	7mg	0%
Potassium	260mg	253mg	0%
Sugar	0g	1.2g	N/A
Trans fat	1.478g		N/A
Tryptophan	0.265mg		0%
Threonine	1.116mg		0%
Isoleucine	1.103mg		0%
Leucine	2.041mg		0%
Lysine	2.269mg		0%
Methionine	0.641mg		0%
Phenylalanine	0.95mg		0%
Valine	1.184mg		0%
Histidine	0.888mg		0%
Omega-3 - EPA	0.001g		N/A
Omega-3 - DHA	0.001g		N/A
Omega-3 - ALA	0.038g		N/A
Omega-3 - DPA	0.014g		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