Steak vs. Ham — In-Depth Nutrition Comparison
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Differences between steak and ham
- Steak has more vitamin B12, zinc, selenium, iron, vitamin B6, and vitamin B2, while ham has more vitamin B1.
- Steak's daily need coverage for vitamin B12 is 65% higher.
- Ham contains 5 times less saturated fat than steak. Steak contains 8.443g of saturated fat, while ham contains 1.81g.
The food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 MagnesiumMagnesium | +64.3% |
| Contains more CalciumCalcium | +50% |
| Contains more IronIron | +62.2% |
| Contains more ZincZinc | +120.1% |
| Contains less SodiumSodium | -95.2% |
| Contains more SeleniumSelenium | +63.1% |
| Contains more PhosphorusPhosphorus | +20.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +49% |
| Contains more Vitamin B3Vitamin B3 | +28% |
| Contains more Vitamin B6Vitamin B6 | +25% |
| Contains more Vitamin B12Vitamin B12 | +238.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin DVitamin D | +700% |
| Contains more Vitamin B1Vitamin B1 | +918.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 0.65µg | 65% |
| Vitamin B1 | 0.074mg | 0.754mg | 57% |
| Sodium | 58mg | 1203mg | 50% |
| Zinc | 6.34mg | 2.88mg | 31% |
| Saturated fat | 8.443g | 1.81g | 30% |
| Selenium | 31.8µg | 19.5µg | 22% |
| Fats | 19.02g | 5.53g | 21% |
| Monounsaturated fat | 9.171g | 2.62g | 16% |
| Choline | 85.1mg | 15% | |
| Iron | 2.4mg | 1.48mg | 12% |
| Cholesterol | 78mg | 53mg | 8% |
| Vitamin B6 | 0.5mg | 0.4mg | 8% |
| Vitamin B5 | 0.403mg | 8% | |
| Protein | 24.85g | 20.93g | 8% |
| Vitamin B2 | 0.301mg | 0.202mg | 8% |
| Vitamin B3 | 5.149mg | 4.023mg | 7% |
| Calories | 271kcal | 145kcal | 6% |
| Phosphorus | 163mg | 196mg | 5% |
| Vitamin D | 0.1µg | 0.8µg | 4% |
| Vitamin D | 6IU | 32IU | 3% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.896g | 0.54g | 2% |
| Manganese | 0.054mg | 2% | |
| Magnesium | 23mg | 14mg | 2% |
| Carbs | 0g | 1.5g | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Copper | 0.085mg | 0.079mg | 1% |
| Vitamin K | 1.6µg | 0µg | 1% |
| Folate | 6µg | 3µg | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Calcium | 12mg | 8mg | 0% |
| Potassium | 279mg | 287mg | 0% |
| Tryptophan | 0.278mg | 0.251mg | 0% |
| Threonine | 1.171mg | 0.931mg | 0% |
| Isoleucine | 1.157mg | 0.918mg | 0% |
| Leucine | 2.142mg | 1.661mg | 0% |
| Lysine | 2.38mg | 1.775mg | 0% |
| Methionine | 0.672mg | 0.553mg | 0% |
| Phenylalanine | 0.997mg | 0.904mg | 0% |
| Valine | 1.242mg | 0.908mg | 0% |
| Histidine | 0.931mg | 0.75mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.013g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +18.7% |
| Contains more FatsFats | +243.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +21.7% |
| Contains more OtherOther | +709.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +250% |
| Contains more Poly. FatPolyunsaturated fat | +65.9% |
| Contains less Sat. FatSaturated fat | -78.6% |
