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T bone steak vs. Ham — In-Depth Nutrition Comparison

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Significant differences between t bone steak and ham

  • T bone steak has more vitamin B12, vitamin B6, iron, selenium, zinc, and vitamin B3; however, ham is richer in vitamin B1.
  • Ham covers your daily vitamin B1 needs 58% more than t bone steak.
  • Ham has 3 times less vitamin B12 than t bone steak. T bone steak has 1.89µg of vitamin B12, while ham has 0.65µg.
  • Ham contains less saturated fat.

Specific food types used in this comparison are Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

T bone 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Ham
Ham
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +137.5%
Contains more IronIron +141.2%
Contains more ZincZinc +62.8%
Contains less SodiumSodium -94.3%
Contains more SeleniumSelenium +55.9%
Contains more ManganeseManganese +1250%
~equal in Potassium ~287mg
~equal in Copper ~0.079mg
~equal in Phosphorus ~196mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Ham
Ham
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +33.7%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more Vitamin B6Vitamin B6 +89.5%
Contains more Vitamin B12Vitamin B12 +190.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +133.3%
Contains more Vitamin EVitamin E +78.6%
Contains more Vitamin DVitamin D +700%
Contains more Vitamin B1Vitamin B1 +1222.8%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more CholineCholine +28.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more ProteinProtein +31.3%
Contains more FatsFats +99.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11.7%
Contains more OtherOther +402.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +96.9%
Contains less Sat. FatSaturated fat -60.7%
~equal in Polyunsaturated fat ~0.54g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
T bone steak Ham
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient T bone steak Ham DV% diff.
Vitamin B1 0.057mg 0.754mg 58%
Vitamin B12 1.89µg 0.65µg 52%
Sodium 68mg 1203mg 49%
Vitamin B6 0.758mg 0.4mg 28%
Iron 3.57mg 1.48mg 26%
Selenium 30.4µg 19.5µg 20%
Zinc 4.69mg 2.88mg 16%
Vitamin B3 6.292mg 4.023mg 14%
Saturated fat 4.6g 1.81g 13%
Protein 27.48g 20.93g 13%
Cholesterol 81mg 53mg 9%
Fats 11.05g 5.53g 8%
Monounsaturated fat 5.159g 2.62g 6%
Vitamin B2 0.27mg 0.202mg 5%
Vitamin D 0.1µg 0.8µg 4%
Calories 217kcal 145kcal 4%
Vitamin D 3IU 32IU 4%
Choline 66.1mg 85.1mg 3%
Manganese 0.004mg 0.054mg 2%
Phosphorus 210mg 196mg 2%
Vitamin B5 0.307mg 0.403mg 2%
Vitamin E 0.14mg 0.25mg 1%
Calcium 19mg 8mg 1%
Magnesium 20mg 14mg 1%
Vitamin K 1.5µg 0µg 1%
Folate 7µg 3µg 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Potassium 280mg 287mg 0%
Copper 0.079mg 0.079mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.595g N/A
Polyunsaturated fat 0.583g 0.54g 0%
Tryptophan 0.325mg 0.251mg 0%
Threonine 1.349mg 0.931mg 0%
Isoleucine 1.343mg 0.918mg 0%
Leucine 2.46mg 1.661mg 0%
Lysine 2.74mg 1.775mg 0%
Methionine 0.762mg 0.553mg 0%
Phenylalanine 1.143mg 0.904mg 0%
Valine 1.421mg 0.908mg 0%
Histidine 1.05mg 0.75mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.013g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
T bone steak Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
52%
T bone steak
44%
Ham
Minerals Daily Need Coverage Score
60%
T bone steak
55%
Ham

Comparison summary

Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 1135mg)
Which food is cheaper?
T bone steak
T bone steak is cheaper (difference - $0.5)
Which food is richer in minerals?
T bone steak
T bone steak is relatively richer in minerals
Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 28mg)
Which food is lower in Saturated fat?
Ham
Ham is lower in Saturated fat (difference - 2.79g)
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 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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.