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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.

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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 Iron +62.2%
Contains more Calcium +50%
Contains more Magnesium +64.3%
Contains more Zinc +120.1%
Contains less Sodium -95.2%
Contains more Phosphorus +20.2%
Equal in Potassium - 287
Equal in Copper - 0.079
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 3% 26% 10% 27% 79% 85% 157%
Contains more Iron +62.2%
Contains more Calcium +50%
Contains more Magnesium +64.3%
Contains more Zinc +120.1%
Contains less Sodium -95.2%
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 Vitamin B12 +238.5%
Contains more Vitamin K +∞%
Contains more Folate +100%
Contains more Vitamin D +700%
Contains more Vitamin B1 +918.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 5% 24% 189% 47% 76% 25% 93% 82% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +49%
Contains more Vitamin B3 +28%
Contains more Vitamin B6 +25%
Contains more Vitamin B12 +238.5%
Contains more Vitamin K +∞%
Contains more Folate +100%
Contains more Vitamin D +700%
Contains more Vitamin B1 +918.9%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.