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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 271kcal | 145kcal |
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| Protein | 24.85g | 20.93g |
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| Fats | 19.02g | 5.53g |
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| Net carbs | 0g | 1.5g |
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| Carbs | 0g | 1.5g |
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| Cholesterol | 78mg | 53mg |
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| Vitamin D | 6IU | 32IU |
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| Magnesium | 23mg | 14mg |
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| Calcium | 12mg | 8mg |
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| Potassium | 279mg | 287mg |
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| Iron | 2.4mg | 1.48mg |
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| Copper | 0.085mg | 0.079mg |
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| Zinc | 6.34mg | 2.88mg |
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| Phosphorus | 163mg | 196mg |
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| Sodium | 58mg | 1203mg |
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| Vitamin A | 25IU | 0IU |
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| Vitamin A | 7µg | 0µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 0.1µg | 0.8µg |
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| Manganese | 0.054mg |
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| Selenium | 31.8µg | 19.5µg |
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| Vitamin B1 | 0.074mg | 0.754mg |
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| Vitamin B2 | 0.301mg | 0.202mg |
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| Vitamin B3 | 5.149mg | 4.023mg |
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| Vitamin B5 | 0.403mg |
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| Vitamin B6 | 0.5mg | 0.4mg |
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| Vitamin B12 | 2.2µg | 0.65µg |
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| Vitamin K | 1.6µg | 0µg |
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| Folate | 6µg | 3µg |
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| Choline | 85.1mg |
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| Saturated Fat | 8.443g | 1.81g |
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| Monounsaturated Fat | 9.171g | 2.62g |
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| Polyunsaturated fat | 0.896g | 0.54g |
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| Tryptophan | 0.278mg | 0.251mg |
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| Threonine | 1.171mg | 0.931mg |
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| Isoleucine | 1.157mg | 0.918mg |
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| Leucine | 2.142mg | 1.661mg |
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| Lysine | 2.38mg | 1.775mg |
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| Methionine | 0.672mg | 0.553mg |
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| Phenylalanine | 0.997mg | 0.904mg |
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| Valine | 1.242mg | 0.908mg |
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| Histidine | 0.931mg | 0.75mg |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Omega-3 - DPA | 0.013g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
People also compare
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
45%
45%
Minerals Daily Need Coverage Score
59%
55%
Comparison summary
Which food contains less Sodium?
Steak contains less Sodium (difference - 1145mg)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Ham is lower in Saturated Fat (difference - 6.633g)
Which food is cheaper?
Ham is cheaper (difference - $1.9)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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?
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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.