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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.

Infographic

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
Steak
6
:
2
Ham
Contains more Calcium +50%
Contains more Iron +62.2%
Contains more Magnesium +64.3%
Contains less Sodium -95.2%
Contains more Zinc +120.1%
Contains more Phosphorus +20.2%
Equal in Potassium - 287
Equal in Copper - 0.079
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 56% 10% 85% 26% 157% 79% 27%
Contains more Calcium +50%
Contains more Iron +62.2%
Contains more Magnesium +64.3%
Contains less Sodium -95.2%
Contains more Zinc +120.1%
Contains more Phosphorus +20.2%
Equal in Potassium - 287
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
Steak
7
:
4
Ham
Contains more Vitamin A +∞%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +28%
Contains more Vitamin B6 +25%
Contains more Folate +100%
Contains more Vitamin B12 +238.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +700%
Contains more Vitamin B1 +918.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 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 +49%
Contains more Vitamin B3 +28%
Contains more Vitamin B6 +25%
Contains more Folate +100%
Contains more Vitamin B12 +238.5%
Contains more Vitamin K +∞%
Contains more Vitamin D +700%
Contains more Vitamin B1 +918.9%

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.
Steak Ham
Lower in Sodium 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Ham Opinion
Net carbs 0g 1.5g Ham
Protein 24.85g 20.93g Steak
Fats 19.02g 5.53g Steak
Carbs 0g 1.5g Ham
Calories 271kcal 145kcal Steak
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 12mg 8mg Steak
Iron 2.4mg 1.48mg Steak
Magnesium 23mg 14mg Steak
Phosphorus 163mg 196mg Ham
Potassium 279mg 287mg Ham
Sodium 58mg 1203mg Steak
Zinc 6.34mg 2.88mg Steak
Copper 0.085mg 0.079mg Steak
Vitamin A 25IU 0IU Steak
Vitamin E mg 0.25mg Ham
Vitamin D 6IU 32IU Ham
Vitamin D 0.1µg 0.8µg Ham
Vitamin C 0mg 0mg
Vitamin B1 0.074mg 0.754mg Ham
Vitamin B2 0.301mg 0.202mg Steak
Vitamin B3 5.149mg 4.023mg Steak
Vitamin B5 mg 0.403mg Ham
Vitamin B6 0.5mg 0.4mg Steak
Folate 6µg 3µg Steak
Vitamin B12 2.2µg 0.65µg Steak
Vitamin K 1.6µg 0µg Steak
Tryptophan 0.278mg 0.251mg Steak
Threonine 1.171mg 0.931mg Steak
Isoleucine 1.157mg 0.918mg Steak
Leucine 2.142mg 1.661mg Steak
Lysine 2.38mg 1.775mg Steak
Methionine 0.672mg 0.553mg Steak
Phenylalanine 0.997mg 0.904mg Steak
Valine 1.242mg 0.908mg Steak
Histidine 0.931mg 0.75mg Steak
Cholesterol 78mg 53mg Ham
Trans Fat g g
Saturated Fat 8.443g 1.81g Ham
Monounsaturated Fat 9.171g 2.62g Steak
Polyunsaturated fat 0.896g 0.54g Steak

Which food is preferable for your diet?

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

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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
49
Steak
45
Ham
Mineral Summary Score
52
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
149%
Steak
126%
Ham
Carbohydrates
0%
Steak
2%
Ham
Fats
88%
Steak
26%
Ham

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 1145mg)
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 6.633g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $1.9)
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.
Which food is richer in vitamins?
?
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.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.