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  6. T bone steak vs. Turkey ham

T bone steak vs. Turkey ham — In-Depth Nutrition Comparison

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What are the main differences between t bone steak and turkey ham?

  • T bone steak is richer in vitamin B6, vitamin B12, iron, zinc, and vitamin B3, yet turkey ham is richer in vitamin B1, selenium, and phosphorus.
  • T bone steak's daily need coverage for vitamin B6 is 54% higher.
  • T bone steak has 4 times more saturated fat than turkey ham. T bone steak has 4.6g of saturated fat, while turkey ham has 1.2g.

We used Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and USDA Commodity, turkey ham, dark meat, smoked, frozen types in this comparison.

Infographic

T bone steak vs Turkey ham infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.1% 22% 38% 0% 57% 124% 119% 0% 208%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +171.4%
Contains more IronIron +257%
Contains more CopperCopper +∞%
Contains more ZincZinc +123.3%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +37.6%
Contains more SeleniumSelenium +25.7%
~equal in Potassium ~253mg

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%
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% 5.3% 0% 0% 58% 62% 77% 0% 14% 100% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +52.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1163.3%
Contains more Vitamin B12Vitamin B12 +136.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B1Vitamin B1 +303.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.27mg

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
16% 4% 3% 74% 3%
Protein: 16.3 g
Fats: 4 g
Carbs: 3.1 g
Water: 73.5 g
Other: 3.1 g
Contains more ProteinProtein +68.6%
Contains more FatsFats +176.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.3%
Contains more OtherOther +256.3%

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
35% 39% 26%
Saturated fat: Sat. Fat 1.2 g
Monounsaturated fat: Mono. Fat 1.337 g
Polyunsaturated fat: Poly. Fat 0.873 g
Contains more Mono. FatMonounsaturated fat +285.9%
Contains less Sat. FatSaturated fat -73.9%
Contains more Poly. FatPolyunsaturated fat +49.7%

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 Turkey ham
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient T bone steak Turkey ham DV% diff.
Vitamin B6 0.758mg 0.06mg 54%
Vitamin B12 1.89µg 0.8µg 45%
Sodium 68mg 909mg 37%
Iron 3.57mg 1mg 32%
Zinc 4.69mg 2.1mg 24%
Protein 27.48g 16.3g 22%
Saturated fat 4.6g 1.2g 15%
Vitamin B3 6.292mg 4.12mg 14%
Vitamin B1 0.057mg 0.23mg 14%
Selenium 30.4µg 38.2µg 14%
Choline 66.1mg 12%
Phosphorus 210mg 289mg 11%
Fats 11.05g 4g 11%
Monounsaturated fat 5.159g 1.337g 10%
Copper 0.079mg 9%
Cholesterol 81mg 64mg 6%
Vitamin B5 0.307mg 6%
Calories 217kcal 118kcal 5%
Polyunsaturated fat 0.583g 0.873g 2%
Vitamin A 1µg 16µg 2%
Folate 7µg 2%
Magnesium 20mg 16mg 1%
Carbs 0g 3.1g 1%
Vitamin K 1.5µg 1%
Vitamin D 0.1µg 1%
Calcium 19mg 7mg 1%
Potassium 280mg 253mg 1%
Vitamin E 0.14mg 1%
Net carbs 0g 3.1g N/A
Vitamin D 3IU 0%
Sugar 0g 1.2g N/A
Manganese 0.004mg 0%
Vitamin B2 0.27mg 0.27mg 0%
Trans fat 0.595g N/A
Tryptophan 0.325mg 0%
Threonine 1.349mg 0%
Isoleucine 1.343mg 0%
Leucine 2.46mg 0%
Lysine 2.74mg 0%
Methionine 0.762mg 0%
Phenylalanine 1.143mg 0%
Valine 1.421mg 0%
Histidine 1.05mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0.013g 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 Turkey ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Turkey ham
Minerals Daily Need Coverage Score
60%
T bone steak
58%
Turkey ham

Comparison summary

Which food is lower in Cholesterol?
Turkey ham
Turkey ham is lower in Cholesterol (difference - 17mg)
Which food is lower in Saturated fat?
Turkey ham
Turkey ham is lower in Saturated fat (difference - 3.4g)
Which food is lower in glycemic index?
Turkey ham
Turkey ham is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
T bone steak
T bone steak is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
T bone steak
T bone steak contains less Sodium (difference - 841mg)
Which food is richer in minerals?
T bone steak
T bone steak is relatively richer in minerals
Which food is richer in vitamins?
T bone steak
T bone steak is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.